Thursday- January 2, 2014

warm up

450m run

then…

"Lid Warm Up"

*via CrossFit Verve"

WOD

200m run

8 Squat snatches (115lbs/75lbs)

Rest 60 seconds betweeen rounds

5 rounds for total time

POST TIME TO COMMENTS

-----------------------------------------------------------

*ALL EXTRA CREDIT IS OPTIONAL*

EXTRA CREDIT

Olympic

Snatch

70% x 2

75% x1

80% x 1

85% x 1 x 2

Endurance

500m run

2 minutes rest

4x

Row

500m row

2 minutes rest

4x