Wednesday, January 7, 2015

31.4

Happy birthday to this girl. Monica is one of the hardest working ladies around. HBD!

STRENGTH:

For those not going to KO in the OK...

1. Power Snatch
   6 x 1 @ 80%
2. Power Clean and Jerk
   6 x 1 @ 80%

For those going to KO in the OK...

Work on your lift for  WOD 1.
Warm up and work up to your opening weight. Rest 10 Minutes and then proceed with three attempts.

SKILL:

Rope climbs and box jumps.

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