Thursday 25th Sept 2014 - Workout of the Day (WOD)

Warm up:

3 x Rounds of:

1 x length duck walk

1 x length High hips bear crawl

1 x length Crab walk

Burgner warm up with PVC

WOD

AMRAP: RX 40 / 25

0-4 minute:

9 x power snatch / 6 burpee / 3 pull up

Rest 30 seconds

4-8 minutes:

6 x power snatch / 6 burpee / 6 pull up

Rest 30 seconds

8-12 Minutes:

3 x power snatch / 6 Burpee / 9 pull up

Rest 30 seconds

12-16 minutes:

20 x Power snatch / 20 burpee / 20 pull ups