11/2/13 Saturday

Performance

10 min @ 75%:

Run 100m

2 Wall Walks

10 Sit-ups

–5 min rest

10 min @ 75%:

Row 200m

5 Hang Power Snatch @ 75/65lb

10 Burpees – no jump @ top

–5 min

10 min @ 75%:

Run 200m

5 Hang Power Clean and Push Jerk @ 75/65lb

10 Box Jumps – 24/20″ – step down

–5 min

10 min @ 75%:

Row 200m

5 Russian KBS – 53/35lbs

10 Air Squats

–5 min

10 min @ 75%:

200m Run

15/arm DB Snatch – (light load)

 

Competition

Wod will be posted at gym