10-1-13

10-1-13
 
WOD (Endurance WOD and Olympic Weightlifting below)
15 minutes Snatch Balance Skill Work
then
3 RFT of:
10 Overhead Squat 95/75
20 Box Jumps 24/20
 
Endurance WOD
AMRAP 20 minutes of:
10 Overhead Squats 75/55
20 Box Jumps 24/20
30 Hanging Knee Raises
400 meter Run
 
Olympic Weightlifting
1.) Snatch Off Boxes @ Top Of Knee: 3x3 @ Heavy Working Triple
2.) Back Squat: 60/5, 65/5, 70/5, 75/5
3.) Mobility Work