Thursday 8th January 2015

WARM UP:

30 Pass Throughs; 30 Back Squats; 30 Front Squats; 30 OverHead Squats with the PVC

10 Minutes of: 20 Walking Lunges; 10 Wall Air Squats; 5 Pull Ups; 10 Inch Worms

SKILL:                         

20 Minutes

Hang Snatch : 5 x 5

Snatch 5 x 3

WOD:

18 Minute Time Cap:

WOD I: 6 Rounds

30 KBS (45#W; 55#M)

20 Back Extensions (25#)

WOD II: 5 Rounds Cindy

5 Pull Ups

10 Push Ups

15 Air Squats