WOD - 02/25/10

Skill:
Competitors:
Double-unders: 5-7 minutes
Pull-ups: 5 minutes - light i.e. DO NOT RIP YOUR HANDS

Non-competitors:
Double-unders: 8 minutes

Strength:
Non-competitors:
Snatch Push Press 7x3 @ 85% (of snatch); rest 90 sec

Metcon:
Competitors:
2 Rounds:
Row 200m
5 Burpee Broad Jumps
10 Wall Balls

Non-competitors:
3 Rounds:
8 DB push press (30% BW each)
12 Pull-ups
16 KB swings (40% BW)

Finisher:
Both:
Long Stretch / Foam Roll


For those competing, approach the metcon with moderate intensity - don't dog it, but don't kill yourself doing it either; non-competitors are expected to perform at 100% intensity