11/24/2009

WU:
Dynamic Stretching with PVC
Jump Rope / DROM / Jump Rope / DROM / Double Unders / DROM

20 seconds 20" box jump
10 seconds rest
20 seconds kipping pullups
10 seconds rest
4 rounds

Oly WOD (first day of "Group B")

Hang Snatch
3x3x75%
3x3x115

Snatch
3x3x75%
3x3x115

Snatch-Grip Deadlift
5x4x100%
5x4x165

Snatch Balance
5x3x75%
5x3x115

Metcon:
3 rounds for time
15 24kg KB swings
5 135lb clean thrusters (from floor each time)
10 broad jumps
9:45 (had to wait about 30 sec-1 min for thruster bar from partner)