Thursday- September 26, 2013

warm up

450m run

then...

3 pull ups

3 toes to bar

3 inch worms

7 squats

7x

WOD

Burpee Grace 

-30 reps of Burpee Clean and Jerks (135/95)

For Time

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch 

-5X1 Snatch @ 80-90% 

Notes: Begin at 80% and increase to 90% throughout sets if technique is perfect. DO NOT go past 90% and do not add to 80% if technique is not perfect.

 -4X2 Snatch Pulls

 -4X2 Tempo High-Bar Back Squat 

* Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up

 Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x