Sunday, November 17, 2013

Monday - WOD 276 - up and down



Strength
Snatch Pull - 3 sets of 4 @100% (of snatch)

Back Squat - 2 sets of 3 @70% 2 sets of 3 @75%

WOD
10-9-8-7-6-5-4-3-2-1
Thrusters (advanced 115/80) (beginner 75/55)
1-2-3-4-5-6-7-8-9-10
Hollow Rocks
(example: round 1 = 10 thrusters & 1 Hollow Rock)

OT:
2 rounds of:
30 second plank
20 scissor kicks
20 flutter kicks

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