Friday

JH 200lb FS wod

Warm up: see board

Burgener Warm up together

Skill: Snatch Pull  5×3

WOD: 4 rounds

200m run ( around building)

12 push up

2 kick ups

for snatch pull see this:  http://www.performancemenu.com/exercises/videos/snatchPull.mov

if you have not snatched before, do not go heavy at all.. stay light in skill work

kick ups are basically starting in plank position, you kick your feet up to your hands, keeping your hands in place on the floor .  you should look like a frog.  that is one rep. do not stand up, return to plank position and then kick your feet up to your hands again, keeping hands in place= rep 2.

scaling options:

row 250m instead of run