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WOD October 11th, 2013

WOD October 11th, 2013

Main – WOD

Warm-up

a: Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

Warm-up

b: Warm-up (No Measure)

DRom based on WOD – Coaches choice

Metcon

Lurong Paleo Challenge 2013 WOD 5 (Time)

10- Power Snatches at 115/80
20- Pull Ups
30- Box Jumps at 24/20
40- Kettle Bell Swings at 53/35
30- Box Jumps at 24/20
20- Pull Ups
10- Power Snatches at 115/80

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