January 2, 2015

WOD

Strength – Snatches

Health – Overhead Squats 4×6

Fitness – 5×3 As heavy as possible

Performance – 3RM, [email protected]%, [email protected]%

then

Deadlifts

Health – 4×6

Fitness – 5×3 Level load accross all sets. Start at 75% of 1RM

Performance – 3RM, [email protected]%, [email protected]%

Met Con – 2 Rounds for time

Health – 500m Row

15 Squats

10 Ring Rows

1 min Rest

Fitness/Performance – 500m Row

15 Squats

10 Pullups

1 min Rest