WOD
Level I
DB Jerk (50/30) 18 reps
Pull Up 12 reps
Box Jump (24″/20) 6 reps
AMRAP 20
Level II
Bench Press (85%) 5×3
—
Push Press (135/95)
KB Swing (32/24)
15, 12 and 9 for time
Archive for box jump
WOD
Level I
Push Press
5 5 5
—
Box Jump (70% Max) 4 reps
Goblet Squat (16/12) 8 reps
rest 60 seconds
5 rounds
Level II
Front Squat (80%) 5×3
—
Power Clean (135/95)
Ring Dip
15, 12 and 9 reps for time
WOD
Level I
Box Jump (ME) 3 2 1 1 1 1 1
Level II
Tall Snatch (80% of Tall 1RM) 5×3
Power Snatch (77%) 5×3
WOD
Level I
“McGhee”
compare to 12-22-2012
Level II
OHS (ME) 3 2 1
Drop Snatch (ME) 1 1 1
Tall Snatch (ME) 1 1 1 1 1
all for max loads
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