Workout of the Day 7/25/2013

Weightlifting

3-position snatch; 70% x 10

Conditioning

For Time:

Run 200m

rest 15sec

Run 400m

rest 30 sec

Run 600M

rest 45 sec

Run 800m

Extra Work

-3 sets @70% of max ring dips established 7/16

-5×10 GHD sit ups (partial ROM if first time)

Post your loads and times to comments.

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