12.01.2014 WOD

A. Mobility
General (PVC Stretches & Leg Swings)

Specific
Hips, Shoulders, Wrist (work on the area that needs it most)

B. WOD

Strength (15-20 min)
Power Snatch
3-3-3
(Warm-up with a blank bar)

Met-con (15 min cap)
50 Double-unders
21 Power Snatch (75/55)
12 Toes-to-bar