1001 Springwood Ave Unit 5
Gibsonville, North Carolina
(336) 214-2233

October 30th 2013

October 29, 2013

Warm Up

Row 800M

then,

EMOM for 5 min.

-5 Burpees

-10 Air Squats

Strength

Bent Over Barbell Row

5-5-5-5-5

WOD

12 min. AMRAP of:

-8 Deadlifts (135#/95#)

-8 L Pull Ups

Advanced Athletes

-Hang Snatch from above the knee 1RM, 4-5 sets

-Snatch 1st Pull (Floor to below the knee) 3 sec. pause 3RM, 3-4 work sets

-Clean + Jerk (1+2), 4-5 work sets

-Front Squat 3RM, 4-5 work sets

then,

5 rounds of:

-300M Row

-15 Push Ups

-15 Air Squats

then,

100 Double Unders

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