WOD 1/3/11

AMRAP 20min
10 burpee
15 kb swing 53/35
20 box jump

Coaches WOD
7:00 am 5,000m row @ moderate pace.

3:00pm
Work up to 10RM Squat Clean - 185lb
Rest 10min
AMRAP 30min
5 Muscle Up
10 Squat Clean 115
150m Run.........................13rds +5MU+1SC