CWOD: 1/2/2014

A. Power Snatch 5 x 3 TNG – tough but PERFECT form, rest 2 minutes
B1. Weighted Bar Dip 5 x 5 – full ROM, rest 30 seconds
B2. Bent over Single Arm DB Row 5 x 8-10, rest 2 minutes
C. GHD Situp 3 x 15-20
+
Every 3 Minutes for 6 total Rounds:
30 Seconds on Airdyne for Max Cals

Notes:
– B1/B2 indicate supersets
– If you are working on your weighted pullup/dip requirements, remove the bar dips and add your assistance work