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Saturday 10/5/13

Strength:

  •  Power Snatch: 10 minutes to work up to a 1 RM Power Snatch
    • Power Snatch 3 x 2 @ 75% of just established 1 RM.

MetCon: Compassion WOD “300”.  This will be a partner WOD.  Can be split however you choose, but runs must be ran together. 

·         For Time:

·         KB Swings (24/16kg) x 50

·         Wall Balls (20/14)x 50

·         Run x 400 m

·         Power Snatch (75/55) x 50

·         Pull-ups x 50

·         Run x 400m

·         Thrusters (75/55) x 50

·         Burpees x 50

·         Run x 400m

Auxiliary:

  • Tire Flips 1 x 100m
  • Sledge strikes 3 x 20

 

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