WOD - SATURDAY, OCTOBER 25TH 2014

OLYMPIC LIFTING WARM-UP

500M ROW

20 STRICT T2B

10 LUNGES

10 HSPU

REVIEW AND DRILL LIFTS AND STANDARDS

OLYMPIC LIFTING 

A. 17 MIN FIND 1RM SQUAT SNATCH COMPLEX (GROUND/BELOW KNEE)

B. 17 MIN FIND 1RM CLEAN COMPLEX 

2 TNG SQUAT CLEANS

1 PUSH JERK

2 SPLIT JERKS

C.  50 V-UPS FOR TIME

ENDURANCE WARM-UP

400M RUN

20 SITUPS

10 BURPEES

ENDURANCE WOD

"TABATA" ( 8 ROUNDS :20 ON :10 OFF)

WALLBALL SITUPS (20/14)

KB SWINGS (53/35)

BURPEES

10M SPRINTS

* COMPLETE ALL 8 ROUNDS AT 1 STATION THEN MOVE TO NEXT MOVEMENT - 

* 1 MIN REST BETWEEN MOVEMENTS