WOD – Friday, December 9, 2011

8
Dec

WOD – Friday, December 9, 2011

Warm-up: Run 800m, Burgener Warm-up, Perform 10 perfect power snatches with the bar or PVC if needed.

Strength: 5,3,1,1 Power Snatch

WOD:

Complete as many rounds as possible in 15 minutes of:
15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters

Post weight & time to comments.

McCann - FireBreather Challenge obstacle course Mobile AL

McCann - FireBreather Challenge obstacle course Mobile AL