Thursday- October 3, 2013

Fifty Strong!!!

warm up

450m run

then...

8 spidermans

8 pass throughs

6x

WOD

9 - 7 - 5

Power Clean (205lbs / 155lbs)

Deadlift (205lbs / 155lbs)

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Olympic

Snatch 

Power Snatch + Snatch 

 1 x 70%

 1 x 75%

 1 x 80% x 3

 Endurance

800m run

3min rest 

3x

Row

1000m row 

3min rest 

2x 

Swim

800m swim

4min rest 

2x