Thursday- October 17, 2013

warm up

450m run

then...

3 pull ups

3 toes to bar

5 pass throughs

8 spidermans

5 rounds

WOD

30 power cleans (185lbs/135lbs)

For time

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Power Snatch

 5X1 @ 70%

 Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x