Thursday 5.09.13

Because this should never be forgotten.  Pegged-pants power snatches.


WOD:  "Dirty 30's"
For time:
- 30 Box Jump (24/ 20")
- 30 Jumping Pull Ups
- 30 Kettlebell Swings (35/ 26#)
- 30 Walking Lunges, steps
- 30 Knees to Elbows
- 30 Push Press (45/ 35#)
- 30 Back Extensions
- 30 Wall Ball shots (20/ 14# to 10 feet)
- 30 Burpees
- 30 Double unders

You can complete the workout in any order, except the Burpees and Double Unders must be done last to be considered Rx'd.

Skill:  Hang Power Snatch 3x 3-5 reps @ 75%

Post times and weights to comments.

2 comments: