Friday, March 19, 2010


Warm up: row 500m @ 2min pace, 20 air squats, 20 lunges, run 50m, 20 kbs, 15 push ups, run 50m, then spend 15 min working on snatch. pulls from ground to mid thigh, to pockets, don't muddle the middle, pull under, spend time in the bottom, recover and stand. Work up to a heavy single and record weight.

WOD: 5 rounds

run 400m
25 pull ups

** chin must break vertical plane of bar. Can you go sub 14?

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