TODAY'S W.O.D:

A. Every minute on the minute for 16 minutes:
     Minute 1: Sotts Press, 45 seconds
     Minute 2: Single-arm Chin-up, 45 seconds
     Minute 3: Butt-kicker Lunges, 45 seconds
     Minute 4: Pelvic Bridge, 45 seconds, 25kg/20kg

B. 100 Squats for time: Front Squat + Overhead Squat + Back Squat = 1 rep
     Men – 65lbs; Ladies – 55lbs. Compare to 07/10/12. Time CAP: 25 minutes

C. Skill: Kettlebell Press@ the wall 25 per side

D. Mobility 101 @ 10:00 am:
     Points of Interest: Quadriceps and Calves

E. Strength 101 @ 6:00 pm:
    Snatch High-Pull + Power Snatch + Hang Snatch (knee) - 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
    Power Clean + Hang Clean (knee) + Power Jerk - 1+1+1RM; 90% x 1+1+1 x 2 (% of RM)
    Parallel Front Squat - 60%x5x3
    Back Squat Jump - 20%x5x3

Record scores to Members Area.

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