Thursday- March 6, 2014

warm up

450m run

then…

5 burpees

7 squats

100m run

7x

WOD

AMRAP 1   

3 Power snatches (95lbs/65lbs)

4 Lateral burpees

1 minute off

Five rounds

*Rounds and reps will be your score

*SM

2x

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Olympic

EMOM 10

Power Snatch (165lbs/115)

Endurance

1 mile run

for time

*max effort

Row

2500m row

Swim

1400m swim

for time