Thursday, February 21, 2013

 Remember we need your Paleo points tomorrow. 
The week 4 challenge will be posted Friday.  
Everyone keep up the good work.

10 Arm Swings
10 Leg Swings
Row 250m
2 rounds of:
10 Shoulder Dislocates
10 OHS
10 Strict Pres (empty bar)

MOD
Skill
8:00 EMOM
3-5 HSPU
(use a more challenging range of motion than you normally use, ex., minus a mat, use 10/15/25/45# plates, do negatives, etc.

WOD
Conditioning
For time:
9 Hang Squat Snatches 75/53#
 400m Run
7 Hang Squat Snatches
 400m Run
5 Hang Squat Snatches
 400m Run
For Rx+ use 115/73#

Rest 2:00
then 1:00 ME Burpees (you must beat Monday's and Wednesday's number)

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