3/9/15

Main – WOD

Clean/Snatch Warmup (No Measure)

2×10 of Clean Squat

2×10 of Snatch Squat

VERY LIGHT

Work on form

5 minute time limit

Thruster (5, 5, 5, 5, 5 @ 80-90%- 10 minute time limit)

Metcon (Time)

5 Rounds:

1 Bear Crawl (Down and Back)

20 KB or DB Step Ups (40+men, 20+women)

20 Barbbell Bent-over Row (135/95)

200m Row OR 200M Run

Metcon (No Measure)

150 Abmat Situps w/ medball

Go heavy, GET ALL YOU CAN OUT OF THIS!!!

Posted in Workout of the day.