7-28-12

8 AM WOD:

Complete for time

Run 800 meters

25 Burpees

Run 400 meters

50 Pull-ups

Run 200 meters

100 Push-ups

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9 AM (weightlifting)

10 mins to establish a 3 rep max, Snatch
10 mins to establish a 3 rep max, C & J

Rest approx 3 mins between attempts

a) 5 Clean Pulls, heaviest possible, rest 1 min

b) 30 secs, ME Hand-stand push-up, rest 1 min