Thursday- August 29, 2013

warm up

450m run

then...

5 inch worms

10 squats

6x

WOD

For time and load

3 rounds

Run 500

7 Power cleans

*power cleans need be ascending weight for each round. All reps of each round will be one weight

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch

2 X 75%

 2 X 80%

3X1 @ 85%

Endurance

800m sprint

2x

*rest as needed

Row

1000m row

2x

*rest as needed

Swim

800m swim

2x

*rest as needed