Wednesday, 7 November 2012

WOD

For Time:
Buy-In 500 meter Row
3rds
4 GI Jane’s (Burpee Pull-ups) (Scale –GI Janes – Step up to jumping pull-up, step down into burpee)
6 Squat Snatches (95/65) (75/55)(45/30)
8 Good Mornings (75/45) (45/30) (30/PVC)
Cash Out – 50 Wall Balls
Skill Work
GI - Janes
Squat Snatches
Good Mornings

Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Air Squats
10 Good Mornings with PVC
10 OHS
10 Squat Snatches with PVC