Friday - 1.25.13

Open 11.1

Warm Up
2 Rounds

• 30 seconds jump rope
• 15 box step ups
• 5 USA KB Swing (35 / 25)
• 5 Standing Arc-Pause-Slide (PVC)

SKILL PREP - 10 Minutes
Power Snatch (ground to overhead)
Double Under

WOD
10 Minute AMRAP

• 30 Double Unders (x3 singles)
• 15 Power Snatch* (75 / 45)

*the power snatch is really ground to OH.  If you use a naked bar, or a small 5lb plate - the bar must only pass below the knee-cap.