1.19.16

Warm up:
Rich Froning Squat warmup (close to the wall)
Regular day:
SWOD:
KB Clean and Jerk
10 min to build to a 12 rep UB max
Then, remainder SWOD time to go over rope climb
WOD: "Bumblebee" aka McCoy killer
30 Thrusters (45)
30 Push Press (45)
30 jumping Squats (45)
30 Hang Power Snatch (45)
30 OHS (45)
30 Hang power Clean (45)
EMOM starting at minute 5= 5 burpees, so blast through and finish fast!

No Scale:
SWOD:
12-9-6
Front Squat (75%)
TTB
WOD:
Same WOD as above
-the doll