612, Thursday January 23rd 2014

Lift:  Practice the sequence of:  Wide grip Deadlift x 2 - Hang Snatch high-pull x 2 - 2 Power Snatches x 2 - 2 Overhead Squats x 2 and build to a heavy weight.

WOD:  20 Minute EMOM of:

Even:  One round of the above sequence

ODD:  Your choice of either: 

-10 Tire flips -or- 1 Round of Cindy

* During the sequence above putting down the bar will be followed by an over the bar burpee.  It is also a good time to get comfortable with the bar and find some places to rest. 

* 1 Round of Cindy = 5 pullups, 10 pushups, 15 air squats