November 23, 2012

Friday 121123

There is a 9am and 11am class offered today.  All other classes are canceled.

WOD 1
Max Snatch (8 minute time cap)
rest 5 minutes
Max Clean & jerk (8 minute time cap)

WOD 2
As many reps as possible in 8 minutes of:
50 Double unders
2 Rope climbs

WOD 3
As many reps as possible in 8 minutes of:
40 Walking lunge steps
20 Kettlebell swings (Men 55 lbs, Women 35 lbs)
10 Bar dips

Rules: There will be a 5 minute rest break between WOD’s.  You will start with the 1st WOD but then you could do WOD 3 before WOD 2 if you prefer.

Scoring: For WOD 1 take your best snatch and clean & jerk and add them together for a total.  That total is your score for WOD 1.  Then take your totals from WOD 2 & 3 and add them all together for your final score.

Post score to responses.