7-16-13

7-16-13
 
WOD (Endurance WOD and Olympic Weightlifting below)
4 RFT of:
10 L-Sit Pullups
20 Wallball Shots
30 Double Unders
 
Endurance WOD
16 x 300 meter Relay Row Sprints in teams of two (8 each)
then
5 RFT of:
20 Double Unders
10 Wallball Shots
10 Burpees
10 Feet-to-Bar
 
Olympic Weightlifting
1.) 1-1-1-1-1 Cluster for max load and speed
2.) 5 sets x 3 reps Strict Press from bottom of Snatch for skill and strength
3.) 10 minutes Mobility Work