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