11.21.13 "Thursday Fun"

SWOD:

Snatch - 5x3@85% of your 1RM

Snatch Push Press - 4x3@80% of your 1RM snatch

Snatch Grip Good Mornings - 4x8

 -Coach Casey

WOD:

For a total:

4 min to establish a 5 Rep max unbroken Hang Clean

Rest 1 min

4 min to establish a 3 Rep max OHS

Rest 1 min

4 min to establish a 1 Rep Max Front Squat

Rest 1 min

For time: 1 set Max unbroken pull ups (C2B= 25pts, Strict=25pts, Butterfly=20, Kip=10, Band= 5)

-the doll