4-13-13

Warmup

Dynamic Warmup

5 laps around the building in the following order.

1 lap jog*

1 lap 80% sprint*

1 lap jog*

1 lap 100% sprint*

1 lap jog*

*5 burpees after each lap

Skill

10 minutes Double Under work

then

2 minutes max double unders

 

WOD

Fight Gone Bad style!!!!

3 Rounds

Thruster 75/45

Burpee

Power Snatch

Box jump 24"/20"

Chest to Bar Pull-ups

1 min rest

*1 minute at each station for max reps

 

 

 

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