TODAY’S W.O.D:

A.    Every 4 minutes for 20 minutes complete the following barbell complex without resting or setting the barbell down. Increasing load after each set. 
4 Shoulder Press  
3 Push Press  
2 Squat Jerks
1 Split Jerk, left side + 1 Split Jerk, right side

B.    Met-Con: 
“Filthy Fifteen” 
5 rounds for time of:
15 Pull-ups
15 Doubleunders
15 Squats
15 Push-ups
**17 minute time CAP. Last completion date of 01/16/13.

C.    Mobility 101 @ 10:00 am
Points of interest: Hips/IT Band/Quadriceps

D.    Strength 101 @ 6:00 pm
Back Squat 5x5. Load at 70% of 1RM. 
Bench Press 5x2. Load at 80% of 1RM.
Deadlift 5x3. Load at 75% of 1RM.

Record scores to Members Area.

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