Wednesday – January 16th, 2013

Workout of the Day
Strength of the Day	3 Push Press w/5 sec. Overhead Hold
Level 1: 4 Rounds: 100m Run 10 Ring Rows 5 Power Snatch Rest 1 min.	Level 2: 5 Rounds: 100m Run 15 Ring Rows 5 Power Snatch, 65/42 pounds Rest 1 min.
Level 3: 5 Rounds: 100m Run 10 Pull-ups 5 Power Snatch, 95/65 pounds Rest 1 min.	Level 4: 5 Rounds: 100m Run 5 Bar Muscle-ups (10 CTB Pull-ups) 5 Power Snatch, 115/75 pounds Rest 1 min.

Workout of the Day

Strength of the Day

3 Push Press w/5 sec. Overhead Hold

Level 1:

4 Rounds:

100m Run
10 Ring Rows
5 Power Snatch
Rest 1 min.

Level 2:

5 Rounds:

100m Run
15 Ring Rows
5 Power Snatch, 65/42 pounds
Rest 1 min.

Level 3:

5 Rounds:

100m Run
10 Pull-ups
5 Power Snatch, 95/65 pounds
Rest 1 min.

Level 4:

5 Rounds:

100m Run
5 Bar Muscle-ups (10 CTB Pull-ups)
5 Power Snatch, 115/75 pounds
Rest 1 min.

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