10.29.13 "Fire Wand"

SWOD:

3 Position Snatch - 5x1@60% of your 1RM snatch

Snatch Push Press - 4x5@60% of your 1RM snatch

DB Snatch - 4x8 each hand

 -Coach Casey

WOD:

3 min AMRAP

7 Front Squats (175/115)

7 Burpees

1 Min Rest

3 min AMRAP 

7 Ring Push Ups

7 Hollow Rocks

1 min rest

3 min AMRAP

7 front squats w deloaded bar (45)

7 Press w deloaded bar (45)

 -the doll