WOD 1/12/17

Pre Class Work:
1) Foam Roll
2) WarmUp 2
3) 10-1
Jumping Jacks
Squats

0:00-5:00
Whiteboard Discussion

5:00-10:00
Snatch Warmup + Tech Work

10:00-20:00
Snatch build to 85% for a single

20:00-23:00
WOD Setup

23:00-40:00
17 min AMRAP
5 Deadlifts, 250/175#
5 Handstand Pushups
5 Box Jumps, 30/24”
10 Snatch 95/65#
10 Toes to Bar
10 Burpees to 6” target

40:00-43:00
Break weight down

43:00-53:00
10 sets:
ROW 30 sec @ 90% aerobic
ROW 30 sec easy