Buy-in: 10 reps of pvc shoulder complex, dumb bell external rotations, ghd sit ups, pull ups, push ups, air squats
Then: Bench 2x5 (50%) 5x3 (75%, 80%, 85%)
Wod: Copied from Crossfit.com
Five rounds for time of:
10 Toes to bar
53/75 pound Power snatch, 10 reps
10 Wall ball shots, 20 pound ball
Post if you had a successful Yannuary weekend to comments.