Monday, August 16, 2010

RoP - light day

buy in:
  • 8kg
  • 10 halos
  • 20 swings
  • 10 squats

WOD:
  • 5X3 clean and press ladder with pullups (14kg)
  • 1 clean, multiple presses
  • all pullups unassisted
  • 1 minute rest between ladders


cash out:
  • Snatches (14kg)
  • 7 minutes
  • at the top of every 30 seconds:
  • 3l/3r