WOD – 131209

General Warm-up

100 Double Unders/500m Row
Crossover Symmetry

Group Warm-up
Strength

5 X 1 Snatch @ 90% of 1RM – rest 2 min between attempts

WOD

15 min AMRAP of:

10 Push Press (135/95)
15 Box Jump (24″/20″)
40 Double Unders

Endurance

Run – 4 x 200m w/ 60 sec rest, 4 x 400m w/ 90 sec rest
Row – 4 X 250m w/ 60 sec rest, 4 X 500m w/ 90 sec rest
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