Thursday- October 18, 2012

Warm Up

300m run

then...

2 rounds of "Cindy"

then...

warm up to weight

WOD
30 barbell roll outs (135lbs/95lbs)
30 deadlifts (135lbs/95lbs)
 30 barbell burpee power cleans (135lbs/95lbs)
For time

POST TIME TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

CHOOSE ONE OR TWO FROM BELOW

Extra Credit

Olympic

Snatch

70% x 2

75% x1

80% x 1

85% x 1

90% x 1 x 2

Strength

Dumbbell Rows

6 sets x 3 reps

H.A.P

Endurance

400m run

2 minutes rest

4x

Row

400m row

2 minutes rest

4x