WOD 130613:

AM

BBG

15 min Squat snatch practice - focus on very fast squat under the bar

Strength

10 x 10 Incline Bench row w/ 2 x 20kg KB, rest 60"

PM

Conditioning

400m run
10 Burpee
15 Pull up
20 OHS 40kg
15 pull up
10 Burpee
400m run

7'36"

Rest 7min

21-15-9

Wall Ball
Am.swing 32kg
OH Lunge w/ 20kg plate

7'53"