Thursday- January 31, 2013

warm up

450m run

then...

10 pass through lunges

10 spidermans

3x

WOD

Five rounds for time of:

30 Burpees

Rest 1 minute

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch (squat)

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1

95% x 1

Endurance

800m run

3 minutes rest

4x

Row

5000m row

Swim

800m swim

3 minutes rest

3x