Monday, 12/03/2012

Warm up:  Choice

Strength:  3 Sets Increasing weight each set.  Not For Time!
                       1 Set = -10 Deadlift
                                   -5 Hang Squat Cleans
                                   -3 Jerks
                 A set is completed without putting the bar down.  Goal is for as much weight as possible.
                 Rest 3 minutes between Sets

WOD:  For TIme
             -Run 400m
             Then
             20-15-10-5
             -Thrusters 75#/45#
             -Knees to Elbows
             -Box Jumps 24"/20"
             -Double Unders
             Then
             -Run 400m

Post time for each set of the strength and total time for WOD.