WOD 01/20/2015

Skill Work - 15 mins

Skin the Cat - Ring Support work -Deep Dips - High Pull Ups

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Strength: Weightlifting - 15 Mins to find a Heavy 1 Rep Sequence on the following complex -

Power Snatch (from floor) + Full Snatch (from floor) + Hang Power Snatch + Hang Full Snatch

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WOD:  5 Min AMRAP - 100% all out Max Effort

5 Power Snatch 95/65
5 Bar over burpees
25 Double Unders or 1 Min of Double Under Attempts (NO Single jump rope -time to learn DUs)
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Skin the cat demo below...