May 13th, 2013

Oly:
1) 5X3 Snatch First Pulls, 3 sec. Pause @ start of 2nd pull, EMOM (@205#)
2)  5x3 pendlay row @175#, EMOM
Strength:
10 minutes to Establish 1RM Front Squat
Gymnastics:
7×3 Burpee Muscle Ups, EMOM
Endurance:
16x100m. Run (16-22)
Conditioning
“Jackie”
1,000 m. Row
50, Squat Thrusters 45lb Bar (male & female)
30, Pull Ups
7:11Rx

Post WOD: Optional
1a) 3X10 Barbell Good Mornings – heavy  but strict and controlled.
1b) 3XME UB Toes to Bar– Rest 1 minute