WOD – Monday, January 30, 2012

Warm-up: Run/Row/Ski 400m, 10 squats, 10 push-ups, 10 ring rows, 10 sit-ups, 10 back extensions, 1 minute each leg Spiderman Stretch

Strength: 3 Position Snatch - http://www.youtube.com/watch?v=CD5j6kGzzWQ

How to do Floor Wipers - http://www.youtube.com/watch?v=kcNGCG2L0OA

WOD:

“300”

• Pullups – 25 reps
• Barbell Deadlift with 135 lbs. – 50 reps
• Pushups – 50 reps
• 24-inch Box Jumps – 50 reps
• Floor Wipers – 50 reps
• Single-Arm Clean-and-Press with 36 lbs Kettlebell – 50 reps
• Pullups – 25 reps

Post weight and time to comments.