Thursday- June 13, 2013

warm up

450m run

then...

5 knees to elbow

3 burpees

6 spidermans

4x

WOD

5 rounds for total working time of:

Run 200m

5 Hang Snatches (full squat) (135lbs/95lbs)

Rest 1:1

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Power Snatch

5 x 1 @ 70%

Endurance

100m run

1 minute rest

2x

Row

100m row

1 minute rest

10x

Swim

100m swim

10x

*rest as needed