WOD 120507

4PM Strength
3x 1 power clean x 2 front squats x 1squat clean and jerk @ 75% 1RM
Shoulder Press
1x 5 @ 65%
1x 5 @75%
3x5 @ 80%
Back Squat
1x 5 @ 65%
1x 5 @75%
3x5 @ 80%

WoD
21-15-9
Squat Snatch
Strict Pull Ups

WoD 120214

5 min AMRAP
Squat clean 1

Jerk 1

weight can be added or subtracted during the five minute AMRAP. Record total rounds completed as well as heaviest and lightest weight used.

the 5 o'clock crew pushing through a WoD.