WOD 04/10/2013

Warm Up:  Ankle and shoulder mobility, Burgener warmup
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Skill Work (10 Min Cap):
3 Rounds NFT (Not For Time)
10 Toe 2 Bar
50 Double Unders
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Strength Work (15 Min Cap)
Floor Press 5 x 3 reps @ 70-80%
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WOD: 15 Minute AMRAP
250 Meter Row
5 Power Snatch 135M/95W 
1 Rope Climb or 5 Pull Ups

*If you need to scale the weight but in fact know your 1 rep snatch max...go with 60% of your 1 RM.  To give you an idea...I did this WOD after doing an 10 round PWR snatch with a hang snatch EMOM and other work.  Using 60% of my 1 RM...that put me at 90 #'s.  I got 6 rounds plus another 250 M Row.  
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Please watch the description below of how to do floor press.  It's actually pretty dang thorough.