Sunday, December 8, 2013

Monday - WOD 293 - WODaCRAZY






Skill:
Snatch Balance
3@ 65%, 3@70%, 3@75%
hang Squat Snatch
3@50%, 3@60%, 3+@70%

WOD 1 (4 min cap)
5-10-15
kb goblet squats 53/35
kb sdhp
kb swings

WOD 2 (4 min cap)
400 meter row
then...
Max Thrusters 75/55
Every time the bar is dropped - 5 burpee jump overs

WOD 3 (4 min cap)
Max Jump rope
Double unders count as 2 points
singes count as 1 point
Every time you stop - 5 push ups

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