Wednesday February 27th 2013

10 am PumpFit crew

WOD

Prep…
3 Min skip
500 Meter row
5 Min mobility (Overhead+squat+thoracic spine)

A. Build to a challenging heaving snatch balance (10:00 min)
– Pull bar from rack.  Focus on a short and quick dip and drive, followed by a fast drop under the bar catching it at the bottom of an overhead squat

B. For time:
30 Thruster (135/95)
1000 Meter row
50 Wall balls
400 Meter run
70 Kettle-bell swings (53/35)
200 Double unders
200 Meter Farmer carry (70/53)