October 28, 2013 (Sunday)

Warm-Up

A. Complete 2 Rounds:

• 10 Inchworms
• 10 Bandy Pull Aparts
• 10 Wall Angels
• 10 Wall Squats
• :30 Samson Stretch/leg
• 10 C's & D's

B. Pre-WOD (while setting up)

• 200m. Row
• 5 Hand Release Push-Ups
• 10 OH Kettle Bell Swing (24kg.)
• 5 Wall Ball (20#)

WOD

5 Rounds of Max Reps:

• 1 min. Cal. Row
• 1 min. HRPU
• 1 min. KBS
• 1 min. WB 
• 2 min. Rest

Score - 331

Strength

5 x 5 Back Squat (increasing wt.)

185 - 225 - 245 - 265 - 275

Skill

A. Burgener Snatch WU (pvc/15#/45#)

B. Snatch Complex (Power -> OHS -> HSS)

Worked up to 145#

WOD

10 -> 1 Toe-to-Bar + Pull-Ups w/o coming off the bar

Score - Pass