12/2/13

Its Monday!  Carb overload?  this will help…

Warm Up
250m run
2x
lite wall ball toss with partner-
10 OH, r/l shoulder, underhand, sit ups

WOD  ft
1000m row/run
30 Wall balls 20/14
1000m row/run
30 pull ups
1000m row/run
30 DB Thrusters 40/25
1000m row/run
Grab 2 each run/row

Post WOD lift
“Snatch Press” behind back 3×5 (find challenging weight)

Cool Down
foam roll all large muscles 45secs each