warm up
6 "put on your shorts"
4 pass throughs
100m jog
3x
*ALL EXTRA CREDIT IS OPTIONAL*
**EXTRA CREDIT**
*ALL EXTRA CREDIT IS OPTIONAL*
**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW
Westside
Conventional Squat
7 sets x 2 reps
*ascending weight
**heaviest set should be last set
Olympic
rest day
Running
300m
90 seconds rest
4x
WOD
Five rounds for time of:
200m Run
8 Squat snatches (60% of 1RM)
Rest 2 minutes betweeen rounds.
*WOD courtesy of CrossFit Pori
POST TIME AND EXTRA CREDIT TO COMMENTS
Peanut- 20:29 (55#)
ReplyDeleteThis WOD was a lot harder than I thought it was going be, but a god one!
Jack- 28:22 (115#)
Terry- 24:03 - (75# splits) combination of run and snatches harder then I thought they would be. Tried to run hard and catch beath during snatches...didn't work....lol
ReplyDelete