WOD – 131203

General Warm-up

400m Run/500m Row
Crossover Symmetry

Group Warm-up

Strength

15 min to establish a 1RM Snatch

WOD

For time:
50 Thrusters (95/65)
500m Row

Note: Must perform 5 Burpees every time the bar is set down. You may rest holding the bar.

Endurance

Run – 6 X 400m w/ 90 sec rest between efforts
Row – 6 X 500m w/ 90 sec rest between efforts

 

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