Thursday- July 11, 2013

warm up

450m run

then...

7 knee jumps

5 bridges

4x

WOD

25 burpees

200m run

20 burpees

200m run

15 burpees

200m run

10 burpees

200m run

5 burpees

For Time

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

 Snatch off blocks 

5 sets x 2 reps (just below the knee) @ 85%

Endurance

Jamo Row Hell

10 minutes with splits held at 2:00 / 2:15 (men/women