WOD Thursday 12-3-2009

Warm-up
CFWU

WOD

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

Big Dawgs:
as rx’d
women 65

Porch:
Three rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

-or-

Five rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 15 reps
Run 400 meters

Pack:
Three rounds for time of:
75 pound Snatch, 3 reps
75 pound Overhead squat, 10 reps
Run 400 meters

or

Five rounds for time of:
55 pound Snatch, 3 reps
55 pound Overhead squat, 15 reps
Run 400 meters

Puppies:
Five rounds for time of:
35pound Snatch, 3 reps
35 pound Overhead squat, 10 reps
Run 400 meters

Buttercups:
Three rounds for time of:
15-25 pound Snatch, 3 reps
15-25 pound Overhead squat, 10 reps
Run 400 meters


Cash out
Foam roll/ Stretch