Thursday- March 7, 2013

warm up

450m run

then...

"Cindy"

5x

WOD

Barbell Complex

5 power cleans

5 presses (strict, push, or jerk)

5 front squats

5 deadlifts

5 bent rows

3-5 rounds

*rest as needed between rounds

**may ascend weight

POST TIME TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Full Snatch 

Work at 70%- 80% x 5 sets x 2-3 reps T&G
*T&G- Touch & Go

Endurance

800m run

 2 minutes rest

2x

Row

700m row

2 minutes rest

3x

Swim

1600m swim