October 30, 2012 (Tuesday)

Warm-Up

Complete 3 Rounds:

• 200m ____ (Run/Row/Ski)
• 8 Bandy Good Mornings
• 3 Inchworms
• 8 Bandy Side Steps
• 6 Wall Angels

Skill/Practice

A. Snatch off the blocks (low hang) - up to 145# by 5#s

B. Clean off the blocks (low hang) - up to 205# by 5#s

Strength

A. 5 x 5 Front Squat (?#)

B. 3 x Max Effort Strict HSPU - 9/11/10

WOD

5 Rounds for Time:

• 15 GHD Sit-Ups
• 30 Double Unders
• 15 GHD Hip Extensions
• 300m Run

Score - 15:31