W.O.D. Friday 1-20-2012

Great job with the pushups guys/gals. Don’t know about anyone else but I was impressed. Friday will be a fun day.

AMRAP 13MIN:

15 Backwards Wallballs

10 Box Jumps 24/20in

5 Split Snatches

Cash Out with 100 Knees To Elbows.

Wallballs will be performed with back close to the wall.  You will assume a stance and function similar to kettlebell swings.  However, you will release the ball and aim above the 10ft mark. Catch, Rinse, Repeat.  Box Jumps will be with feet fully on the top of box.  Split Snatches will be a power snatch but finish with feet split in lunge position. Back leg active.  Feet must come back under shoulders with bar overhead for one rep.  Finish with 100 K2E’s.