2014-01-08 WOD

WARM
std warmup
400m run
a few reps of each of the items in the chipper

MAIN
A. 10 min work on your 'goat'
I did Snatch practice - 2-3 reps each at
45, 65, 85, 105

B. For time:
{
1000m row
100 DUs
80 KBS 53#/35# (I did 35#)
60 Wallball 20#
40 T2B
20 HSPU/HRPU (I did 4 HSPU, then 16 HRPU)
}
Time: 31:50

C. Pull progression.
3x3 weighted pullups 20#, 31X1 tempo