1.30.2013

Warmup
400 meter row
10 KB cleans (each arm)
10 KB rack squats (each arm)
10 KB Push press (each arm)
Waiter walk tape line to tape line, and switch arms.

SWOD:
KB overhead squat.

WOD:
100 KB snatches (alternating arms, weight must make contact with ground on each rep)
EMOTM (every minute on the minute), 3 KB pushups
Modify with pushups.
30 minute cap. Any additional Reps remaining will be added to time. 1rep=1second.

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