01 30 15

Happy Birthday to Daniel today!

WOD 01 30 15

P
A. [15] Sn pull + Sn high pull + PS: (1+1+2 x 5); rest 2 min – build based on feel
B. OTM [12]:
1 HPC (185/125)
2 T&G Full Cleans
3 MU
if you fail, back down reps or weight and restart next min.  All athletes should work for all 12 rds.

C. “Murphie’s Revenge”

7 Rds [C12] :

7 BS (155/105)

7 Burpees

C*. [10] Snatch DL; 3,2,1; rest 2-3 min – heavy sets, straps okay

F
A. [15] DL: 5-3-3-2-2. Work to a heavy double. Rest 2 min between sets.

B. OTM [12]:
3 HPC/6 KBS
3 FS / 3 GobSq

3 Pushups

if you fail, back down reps or weight and restart next min. All athletes should work for all 15 rds.

C. same

AM Workout (if 2/day)

Run 30 min EASY, fasted out of bed

– KEEP pace easy, good breathing

Post times, loads, and comments.

AM Schedule change coming up!

Superbowl: We will meet up at Carolina Ale House on Superbowl Sunday!  Plan to get there around 5:30PM.