Thursday- November 29, 2012

warm up

450m run

then...

7 squat jumps

4 clapping push ups

3x

WOD

5 Front squats (225lbs/135lbs)

25 pull-ups

4 Front squats

20 pull-ups

3 Front squats

15 pull-ups

2 Front squats

10 pull-ups

1 Front squat

5 pull-ups

For time

POST TIME TO COMMENTS

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CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Olympic

Snatch

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1 x 3

Endurance

600m run

3 minutes rest

3x

Row

600m row

3 minutes rest

4x

Swim

1400m swim

for time