Saturday 03282015

A) BB Gymnastics:
Snatch – 15 min to establish a 1RM

B) Strength:
Front Squats – 1X5@80%, 2X3@85%, 3X1@90%

C) Met-Con:
100′ Sled Drag (4 plates/3 plates)
10 Bench Press @ BW/75%BW
30 Burpees
100′ Sled Drag (4 plates/3 plates)
8 Bench Press @ BW/75%BW
20 Burpees
100′ Sled Drag (4 plates/3 plates)
6 Bench Press @ BW/75%BW
10 Burpees

D) Pain WoD:
10 Burpees Box Jump Overs w/30#/20# DBs
12 Unbroken Toes to Bar
9 Burpees Box Jump Overs w/30#/20# DBs
11 Unbroken Toes to Bar
8 Burpees Box Jump Overs w/30#/20# DBs
10 Unbroken Toes to Bar
7 Burpees Box Jump Overs w/30#/20# DBs
9 Unbroken Toes to Bar
*All the way down to 1 Burpee & 3 Toes to Bar

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