Thursday- November 1, 2012

warm up

450m run

then...

3 rounds of "Cindy"

WOD

AMRAP 10

200m Run

30 Abmat Sit ups

POST SCORE TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Strength

Bent Over Rows

3 sets x 5 reps

Accessory Work
Laying Rear Delt Raise
3 sets x 20 reps

Olympic

Snatch

70% x 1

75% x 1

80% x 1

85% x 1

90% x 1

95% x 1

Endurance

600m run

2 minutes rest

3x

Row

500m row

1 minute rest

3x

Swim

25m sprint

:30 rest

10x