January 19th, 2012

Warm Up:

2 rnds:

15 burpees, lunges, arm swings

400m run

Strength:

Back Squat

10 reps – Broom stick

10 reps – 45#

5 reps – 50#

Then:

3-3-3-3-3 Back squat with 3 min rest in between sets – 80#

Foam roll for 5 min

WOD:

4 RFT:

65#

7 Power cleans

7 Push press or push jerk

7 Front squat