WOD Thursday 7-1-10

Warm up 3x
10 GHD situps
10 back ext.
10 pass through
15 squats
20 Double unders

Strength:
1 arm barbell snatch

Watch Pat -animnal- Barber and see how its done Here
this is an explosive move requiring balance, speed, accuracy, strength and power. Start with low weight and progress to find your 1 rep max! (on each arm)

WOD
6 Rounds of:
25 Wall balls #20/12
25 Pull ups

for time - 25 min cut off