Wednesday 140319

Warmup:

10 min shoulder/hips and hams

Weightlifting:

start with the bar right below the knee-

Block snatch pull + snatch: 80% x 1+1 x 2, 85% x 1+1 x 2

Block clean pull + clean: 80% x 1+1 x 2, 85% x 1+1 x 2

-

Snatch pulls: 90% x 3 x 4

Front squat: 75% x 2 x 5

WOD:

For time:

Row 500 meters

50 GHD Sit-ups

Row 1,000 meters

30 GHD Sit-ups

Row 2,000 meters 

20 GHD Sit-ups

Finisher:

10 min handstand work and or muscle up work

AOD