12/10/14 WOD

12/10/14 WOD

Wednesday 12/10/14

Warm Up

DU work 5 Mins Max (Accumulate 100 minimum  if possible)

Burgener Warm Up-Snatch (set up PVC and empty bars)

Review Each Set of work and set up stations

WOD

8min 85% effort:
Row 150m
5 PS 135/95#

Rest walk 3mins

8mins 85% effort:
8 box jump sd 24/20″
5 HSPU
5 CTB chin ups

Rest 3mins

8mins 85% effort:
30 DU
5 burpees
8 walk lunges

Rest 3mins

8mins 85% effort:
Row 150m
6 ring dips
6 wall balls 20/14# 10′ target

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