Wed., July 31, 2013

Warm-up:

5 min. Bike
20 Air Squats
20 Push Presses (bar)
10 Sit-ups
3 min. Bike
20 Hurdle Hops

WOD:

For time:
100 Double-unders
Run 100 meters
15 foot Rope climb, 4 ascents 20 Supine Pull-ups
Run 100 meters
135 pound Front squat, 30 reps
Run 100 meters
100 meter Farmer carry, 70 pound dumbbells
70 pound Dumbbell snatch, alternating, 20 reps
Run 100 meters

CW: 28:25, 150 SU's, 20 Jumping Pull-ups, 25# Dumbbell Snatches, 70# Farmers Carry