WOD Nov 23rd 2012

22 Nov WOD Nov 23rd 2012

Warm Up: 3 Rounds (20#/20#/20#): Run 200m, 5x Front squat, 5x push press, 5x thruster, 5x pull up, stretch or dynamic movement of your choice.

Strength: Work up to 1 RM Power snatch + 3 Overhead squat. Then back it down to 90% and perform 5 singles of 1 + 3.

10 min AMRAP:

5 Front squats (60-70%of 1RM Front squat)

8 Supine ring rows

12 Hand release push-ups