Here's a little wisdom I shared on Michele's blog. 

1-16-13

5 x 1 (Heavy but good form)

2 Squat Cleans + 1 jerk

Muscle Snatch

2-2-2-2-2

Weighted Pull ups

EMOTM for 6 minutes

3-3-3-3-3-3

Daily Strength

Daily WOD

3min Powler push 180/115 for distance

Push the prowler the entire distance of the gym as many times as possible in 3 min alternating laps between high and low handles. 

What does stomach bile taste like? Don't worry you might find out.