Thursday- December 17, 2014

warm-up

450m run

then…

10 sprints 

WOD

Every 3 Minutes for as long as possible 

0-3:00min

2 rounds of:

10 overhead squats (95lbs/65lbs)

10 chest to bar pull ups

3:00-6:00min

2 rounds of:

12 overhead squats (95lbs/65lbs)

12 chest to bar pull ups

6:00-9:00

2 rounds of:

14 overhead squats (95lbs/65lbs)

14 chest to bar pull ups

etc. etc. etc. 

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Olympic

-Snatches 

5 sets x 1 rep @ 80%-90%