Thursday- June 27, 2013

warm up

450m run

then...

7 toes to bar

8 squat jumps

1 minute squat hold

4x

WOD

*athletes choose your rep scheme

100 or 75 or 50 reps of:

Over Head Squats (95lbs/65lbs)

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

5X2

 1 Hang Snatch (full squat) + 1 OHS + 1 Snatch Balance + 1 OHS @ 65%

Endurance

800m run

5 minutes rest

2x

Row

1000m row

3 minutes rest

2x

Swim

800m swim

5 minutes rest

2x