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Saturday, January 18 2014

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WOD: A. In 20 minutes build up to a 1RM squat clean and jerk B. Complete as many rounds and reps as possible in 7 minutes of: Squat Clean 185/125 or 165/155 or 155/105 (50 and over 135/95 or 115/80) to Shoulder to Overhead Cool Down: 50 GHD sit-ups or 100 ab-mat anchored sit-ups CFHSV Running & Endurance ROWING WOD: 42 minute Steady-state interval with rate change meet at CFHSV at 8am

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