WOD: Tuesday 7/04/2015

Front Squat
5 - 5 - 5 - 5

Ring Rows
5 - 5 - 5 - 5

then:

15-12-9 reps for time of:
Thrusters (30kg/42.5kg)
Pull-ups
8 Min Cap

Rest 5 minutes

12-9-6 reps for time of:
Thrusters (30kg/42.5kg)
Pull-ups
6 Min Cap

Rest 5 minutes

9-6-3 reps for time of:
Thrusters (30kg/42.5kg)
Pull-ups
4  Min Cap

Post weights and times to comments.

Endurance - Workout of the Week
Row 250m
Row 500m
Row 750m
Row 1000m
Rest 1:1 after each effort then:
Complete 50 Burpees for time.

Barbell
1) Snatch + Hang Snatch + OHS - heaviest possible in 12mins
2) Clean + Hang Clean + Jerk - heaviest possible in 12mins
3) Push Press - 5@50%, 5@60%, 3@70%, 3 x 3@75%
4) Back Squat - 5@50%, 5@60%, 3@70%, 3 x 3@75%