WOD 11/08/13

WOD 11/08/13


Warm-Up

3 Rounds of:

200m Row

5 Pull Ups

10 Double Unders

10 Lunges

10 Inch Worms


Strength

5 x 1

Back Squats

*Know your previous 1RM when arriving to class

*Get plenty of warm up sets in and band squat holds before you attempt your 1RM


WOD

4 Rounds for Time of:

20 1 Arm DB Snatches (40/20)

20 Strict Sit-Ups

20 Double Unders (Scaled - 60 Singles)

20 O.H. Walking Lunges (45/25 plate)