Nov 7, 2011

Posted: November 7, 2011 in Wod
Tags: , ,

Strength:

5×1 – 3 Pos Snatch (hi hang-knee-floor) @ 75%x2, 77.5%x2, 80%x1

185, 195, 205

10×2 – Front Squat @ 50%+20% chains every 45 sec

160+60# chains

10×2 -HSPU on paralletes and multiple plates (4x stack-head touch abmat btw the stacks) every 45 sec

Conditioning:

3 rds for total time:

10x Hang Squat Snatch @ 95#

20x Burpees jump to 10inches above standing reach

10x Hang Squat Snatch @ 95#

30x Wall Balls

rest 2 minutes btw efforts

3:50; 4:45; 4:56

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