Buy in - 2 x 5 High Hang Squat Clean

Rest 3 mins

WOD - 3 RFT

20 x Squats
15 x Wall Balls
15 x Pull-ups

Warm up

Spiderman to Squat both sides
10 x Around the worlds
10 x OHS
10 x Pushups
5 x Strict Pullups
10 x Kipping Pullups work on the kip, try not to use the bands. Scale as neccessary to work on this skill. See video below for tips.

Press, Push, Jerk.....

Wod for January 10th 2013

swagger

Strength
Shoulder Press 5-5-5

Push Press 3-3-3

Push jerk 1-1-1



Metcon
3 rounds for time:
3x shuttle runs (line to line x3)
15x pull ups
3x shuttle runs
15x wall balls 20/14


Warm up
3x Jog line to line and back
3x Sprint line to line and back
5x Pullups
10x Pushups
5x Pullups
10x Squats
5x Pullups
10x Pass Throughs
10x Baby Elephants

*line to line is the duct tape on the floor.
*Don't forget to post weights and times under the comments.