Thursday- January 24, 2013

warm up

450m run

then...

3 pull ups

5 push ups

7 squats

3x

WOD

10 pull ups

20 push ups

30 squats

40 double unders

200m run

Four rounds for time

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch (squat)

Work up to:

80% x 1 x 3

Endurance

400m run

2 minutes rest

4x

Row

Jamo row hell

15 minutes with splits help at 2:00/2:15

Swim

800m swim

3 minutes rest

2x