Gassed

Start up
2 rounds
15 PVC snatch
15 pass through
15 Overhead squat

Skill
3×5 snatch from block 65/35#
3×5 snatch balance 65/35#

WOD
3RFT
800m run
5 squat snatch
10 hand release burpees
1 rope climb

Finisher
2 giant sets of
10 band pull aparts
10 scap push ups
10 good mornings

WOD 1-7-13

CG working on Squats

Warm up

2 rounds 25 Jax and 200m run

Strength 3×5 Squat

W.O.D AMRAP 25

5 Man makers

10 KBS 35/20

20 Mountain Climbers

 

Cash out

400m run  50 supermans

 

 

 

Workout for today 12-29-12

10 push ups

20 rope slams

30 pop ups

40 step ups

50 kb sdhp

50 kb swings

40 step ups

30 pop ups

20 rope slams

10 push ups

For time! Go hard!