26-NOV-14

A.

Group Joint Warm Up

-4 rds NFT

4 Strict C2B Pull Ups (increase with load each time)

6 Burpees onto plate

10 Lunges w/ plate overhead 45/25#

 

B.

Olympic:

Snatch 6×1

Build up to no more then 95%

 

C.

WOD:  Max Rounds in 3 min of:

1 Squat Snatch 135/95#

5 Push Ups

10 Squats

Rest 1 Min repeat for 5 cycles

 

D.

5 min cool down row @80%

 

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