10 May 2016

2015-04-13 17.19.47


Warmup: 9 minutes slow and methodical
100m Row
10 Overhead Squats with PVC
Skill: Groumd to Overhead Ad Nauseum
Snatches, Snerks and Jerks
WOD: “By the Tens”
21 minute AMRAP
6 Ground to Overhead
12 Toes to Bar
18 Double Unders
60 yard Sprint
Begin with an empty bar and increase weight each round incrementally, 5-20# a round.
Assumption would be RX male would be able to go 45,65,85,105,125,145,165,185+
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