WOD 1.31.13

STRENGTH/SKILL:

15 minutes of Snatch practice

*a rough guideline could be 2-3x3 @ 50-60%, 2x2 @ 60-70%, and 3x1 @ 70-80%. DO NOT GO OVER 80%! This is skill/technique work. If your snatch sucks, keep the % on the lower end.

CONDITIONING:

From Central Bucks CrossFit

3 rounds:

45 seconds of Plank holds
Rest 30 seconds
45 seconds of Box jumps, 24/20
Rest 30 seconds
45 seconds of Wall walks
Rest 30 seconds
45 seconds of Toes to bar
Rest 30 seconds

Post total reps of box jumps, wall walks, and toes to bar to comments