3 May 2013; “Billy Madison”

billy-madison-2

Warm-up: Eastside Lap then max set of unbroken Pull-ups

Strength: Snatch or Hang Power Snatch 5,4,3,2,1

Note – There will not be enough rowers for some of the classes, take it as a rest break and make up time during the movements…

WOD: “Billy Madison”

500m Row

50 Squats with 45lb Bar

400m Row

40 Pushpress with 45lb Bar

300m Row

30 Sumo Deadlift High Pulls with 45lb Bar

200m Row

20 Hang Power Snatches with 45lb Bar

100m Row

10 3 Push-up Lateral Burpees jumping over 45lb Bar

Cool Down: Set a new Double Under PR, double that number and hold a plank for that many seconds.  Do this two times….

5-3-2013