11-3-12

8 AM WOD

Complete for time:

Run 400 meters
50 Double-unders
40 Air squats
30 Clean & Jerk, 115/85
20 Burpees
10 Pull ups (C2B)

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9 AM Weightlifting

5 rounds, For Load (Perfect Form)

1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat (Rest 90 secs)

1 Power Clean + 1 Hang Squat Clean + 1 Jerk (Rest 90 secs)

-then-

5 rounds

a) Clean Pulls X 3
b) Toes-to-bar (Strict) X 5