Thursday- March 13, 2014

warm up

450m run

then…

5 inch worm push ups

6 knee jumps

7 x

WOD

AMRAP 5

3 Power Clean (135lbs/95lbs)

4 Push Ups

5 Air Squats 

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic

EMOM 10

Power Snatch (170lbs / 120lbs)

*5 lbs more than last week

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time