Saturday 140308

Warmup:

10 min shoulders + thoracic/hips + quads

Snatch Balance up to 80% of Snatch

Weightlifting:

Snatch: Find heavy single in up to 7 sets

Clean & jerk: Find a heavy single in up to 7 sets

Front squat - 65% x 3 x 2, 75% x 3 x 2, 80% x 3 x 2

WOD:

Run 800m

18-15-12-9-6-3 

Back extension

GHD Sit-up

115/75 Thruster

Run 800m

For Time:

Finish:

Handstand or muscle up work for 20min

AOD