Thursday- January 17, 2013

warm up

450m run

then...

5 burpee knee jumps

100m run

3x

WOD

Five rounds for time of:

12 Thrusters (75/45) 

9 Toes-to-bar

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Olympic

Deficit Snatch (full)

-65%x3

 -70%x3x2

 -75%x2x3

- 80%x1x4

Endurance

200m run

1:30 rest

6x

Row

2500m row

for time

Swim

1600m swim

for time