3-22-13

Warmup

Top Down/Dynamics/ 5 "Cindy" Rounds (5 Pull-up, 10 Pushup, 15 Squat)

Skill

Burgener/ Heaving Snatch Balance Review

Strength

EMOM for 7 minutes:

1 Power Snatch + 3 Heaving Snatch Balances – heaviest possible.

WOD

Choose one...

Row: 4X500m – rest 1.5:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Run: 4X400m – rest 1.5:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

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