Thursday 12222011

Steve...

Warm-up Movment set

200m Row @ 75%

30 sec rest

200m Row @ 85% 

30 sec rest

200m Row @ 95%

30 sec rest

200m Row @ 100%

A.    Max Meters for 15 minutes

Rest 5 minutes

B.    3 Rounds not for time:

• 30 abmat sit-ups
• 15 back extensions
  

Rest 5 minutes

C.    Max Meters for 5 minutes (HARD!)

OLYMPIC LIFTING CLASS

COMPLETE THE FOLLOWING IN A SEQUENCE

1. 7 x 2 Hang Squat Clean rest
   
2. 7 x 2 Front Squat
   
3. 7 x 2 Jerk (anyway)  2 minute rest

- Perform 2 x Hang Squat Clean, immediately perform the 2 x Front Squat, and then 2 x Jerks 

Competitors

1.    Rest

-Post results under comments 

Comments

[Nate Dunfee]

Wednesday WOD A: 25:08 Rx
Wednesday WOD B
3 x 1 min L-sits