9-18-13

9-18-13
 
WOD (Strength Training below)
10 minutes Foundations Work - Power Jerk 
then
5 RFR of:
1 minute Power Jerks 105/85
30 seconds Rest
1 minute Snatch Grip Deadlifts 105/85
30 seconds Rest
 
Strength Training
1.) 1-1-1-1-1 Bench Press for max loads
2.) 3 sets x AMRAP JM Press
3.) 3 RFR of: 1 minute Dumbbell Strict Overhead Press, 1 minute Diamond Pushups from DB, 1 minute Anchored Situps