Friday, April 16, 2010

Pre-Crawfish Friday

Many folks from the gym will be attending the ATO Crawfish boil this saturday. We'll have a tent set up if you want to come out and enjoy some sunshine and fellowship.

Warm up: 20 air squat, 20 lunges, hip mobility x10, 20 pvc pass thru, 20 push up, 20 ring row

STR: 5x5 hang power snatch work up each set.

WOD: 2 rounds of this sequence-

Row 500m TT rest 3min,
3 rounds 10 pull up, 10 thruster @95, rest 3 min
Run 400m TT, rest 3min.

Record total time for score.

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