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Thursday, 12/19/13

19
Dec

Thursday, 12/19/13

Open13.4
Strength/Skill:
 
Gymnastics Circuit:  4 rounds
push ups, pull ups, air squats, burpees
30 seconds on each station 10 seconds between stations
 
WOD:  Open Workout 13.4
 
AMRAP 7 minutes:
3 Clean & Jerk (135/95)
3 Toes-to-bar
6 Clean & Jerk
6 Toes-to-bar
9 Clean & Jerk
9 Toes-to-bar
Continue pattern until time expires
 
Cash Out:
2 x 800m run, 2 minutes rest between runs, then:
walk, stretch shoulders, hammies, spine twists.

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