Thursday August 23 2012

Advanced

    - Hang Power Snatch: 5 x 1 @ 60%

    - Hang Power Clean & Push Jerk: 5 x 1 @ 60%

    - Box Jump: 3 x 3 (above knee)

then: 

3 sets, no rest:

   * 10 strict pull-ups

   * 10 1-arm KB strict press/arm

Beginner

SeaCity WOD or rest

Lisa