Friday 24May13

Fitness

A. Tall Drop Clean

B. 3 Rounds:

20 Burpees

30 Air Squats

40 Lateral Jumps

C. Hip Extensions 3 x 10-15

Performance

A. Tall Drop Snatch.  Work up to a heavy double.

B. 3 Rounds:

Run 400m

Row 300m

70 DUs (sub 175 singles + 5 burpees)

*If you break 11 minutes on this WOD your prize will be a CFH Pint Glass.