November 2, 2012 (Friday)

Warm-Up

200m. Run - 225m. Ski - 250m. Row
     w/ each monostructural

• 8 Hip Extension
• 4 L-Chin Ups
• 2 HSPU w/hold at top
• Increasing Broad Box Jumps (24")

Skill

A. Burgener Snatch WU Pvc/15#/45#

B. 3 Position Snatch (High -> Low) - worked up to 135#

Strength

3 RM OHS - 215# (with room to go)

WOD

5 Rounds w/ 25# weight vest:

• 250m. Row
• 10 Cluster (95/65#)
• 15 Burpee
• Rest 1:1

Score - 30:45 (not a good day)