November 15, 2013

Warmup:

Shoulders bands

Hips roller

1200m row

Oly:

Snatch: 70% x 3 x 2, 75% x 2 x 2       

Snatch pull: 100%  x 3 x 5       

Snatch push press: 83% x 3 x 5       

Back squat - 85% x 3 x 5      

WOD:

3 rounds

Row 500m

21 ghd sit-ups

15 ball balls

9 burpees

For time  

Abs:

Handstand walk and planks x 10 min

AOD