9-22-12

8 AM WOD

In teams of 2, complete the following for time:

25 Power Cleans, 155/105

50 Push ups

Sprint 100 meters

20 Power Cleans, 155/105

40 Push ups

Sprint 400 meters

15 Power Cleans, 155/105

30 Push ups

Run 800 meters

10 Power Cleans, 155/105

20 Push ups

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9 AM (weightlifting)

Burgener Warm up + Skill Transfer Exercises

5 rounds of:

3 Position Power Snatch + 1 Overhead Squat

Rest 2 mins between rounds

Midline:

3 X 5 Jumping Good Mornings (increase the weight each round)

3 X 5 Strict Toes-to-bar