September 4, 2013
For time,
400 m run
10 x front squat (135/95, 95/65, <65/45)
20 x box jumps (24/22, 20/20, step ups/plates)
30 x toes to bar (Rx, K2E, K2C)
40 x burpees
50 x double unders (Rx, 3 x su, 2 x su)
60 x sit ups
200 m run
5 x front squats
10 x box jumps
15 x toes to bar
20 x burpees
25 x double unders
30 x sit ups
OLYWOD
SKILL: speed drills – PVC high hang snatch & snatch drop
WOD: 21-15-9
High hang squat snatch
Chest to bar pull ups