WOD - Thursday, 7th January, 2016

1. With a 10 Min Cap, Perform for time -

3 Rounds of -

10 x Muscle Ups/Strict Pull Ups
15 x Deadlift 100/70kg

----------Rest 3 Minutes---------

2. With a 10 Minute Cap, Perform from time -

100 x Burpees (to a pull up bar)
Max Power Cleans 100/70kg

------------Rest 3 Minutes---------

3. Your Option of two workouts -

option a) 

Take 10 Minutes to find a touch and go 2RM SNATCH

or,

option b) 

For Time -

Row 1km