12-Nov

By November 12, 2013wod

PreWOD

warm up: dynamic , burgener

Cash out: stretch, roller and lax ball work

Met Con
12-Nov

EMOM (10 MIN) 1 power snatch 85% 1 rep max

WOD:
10 Push Jerk (185/135)

Run 200 Meters

20 Push Jerk (135/95)
Run 400 Meters
30 Push Jerk (95/65)
Run 800 Meters

Beginners WOD
5 Rounds
5 Push Jerk (95/65)
10 Ring Rows
200 meter run

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