Warm Up: – 2 rounds AC
200m run
15 Front squats @ bar weight
60 ft gallop
Strength: – 3 rounds
10 dips / 10 pushups / 10 shoulder press
Rest 2 min
* Shoulder Press # – M:115/95/75 F:85/65/45 *
* Advanced – Dips/Pushups # – M:45/25/15 F:30/20/10 *
WOD: – Last performed on 9/17/13
AMRAP 4 X 3
8 chin-ups (no bands)
8 Left arm DB/KB Snatch
8 Right arm DB/KB Snatch
8 Lateral plate jump-overs
