November 29, 2013

Warmup:

10 min hips and shoulders w bands

5 min airdyne

Oly:

Snatch: 75% x 2, 80% x 1 x 3   

Snatch pull off blocks 85% x 3 x 5       

Snatch push press: 87% x 3 x 2       

Back squat: 87% x 3 x 5       

Assistance:

Hypers x 3 x 25 x 180#

WOD:

Row 250

30 hip ext. 

30 sit-ups

Row 500 

20 hip ext

20 sit-ups

Row 750

10 hip ext

10 sit-ups

For time

AOD