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Wednesday, December 4 2013

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WOD: A. OHS 10 – 10 – 10 – 10 – 10 – 10 E3MOM B. 12 minute AMRAP proceeding through the sequence of: 20 snatch (power or squat) 75/45 20 snatch (power or squat) 95/65 15 snatch (power or squat) 115/80 15 snatch (power or squat) 135/95 10 snatch (power or squat) 155/105 10 snatch (power or squat) 175/115 5 snatch (power or squat) 185/125 5 snatch (power or squat) 205/130 2 snatch (power or squat) 215/135 *athlete responsible for changing out weights* 55 and over men and women: start with 20 snatch (power or squat) 55/35, then proceed with sequence above CFHSV Running & Endurance ROWING WOD: A. 7 x 1:00 / 0:30 easy B. 7 x 500m / 1:30 easy meet at CFHSV at 6pm

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