Thursday- January 3, 2013

warm up

Lid Warm Up

WOD

20 reps back squat (135lbs/95lbs)

40' handstand walk

Four rounds for time

POST ROUNDS TO COMMENTS

----------------------------------------------

**ALL EXTRA CREDIT IS OPTIONAL**

CHOOSE ONE OR TWO FROM BELOW

EXTRA CREDIT

Olympic

Snatch (full snatch)

9 unbroken snatches 

rest as needed

7 unbroken snatches

rest as needed

5 unbroken snatches

*135lbs/95lbs

**Scale to fit your skill level

Endurance

50m sprint

walk to start as rest

10x

Row

12 minutes with splits held at 2:00/2:15 (male/female)

Swim

50m swim

25 squats

4x