Thursday- August 22, 2013

warm up

450m run

then...

5 push ups

8 pass throughs

10 squats

5x

WOD

1 snatch

20 double unders

8 rounds for time

*athletes choose weight

**only one attempt at each weight

***score is total time and total load

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch

70% x 2

75% x 2

80% x 1

85% x 1

90% x 1 x 3

Endurance

2x

*rest as needed

800m sprint

Row

1000m row

2x

*rest as needed

Swim

800m swim

2x

*rest as needed