Thursay - 10.11.12

WORK REST CYCLE

Buy In
4 Minutes
4 USA KB Swings Every 30 Seconds (50 / 35)

WOD
4 Rounds
Rest 1:1 - so if it takes to 3 minutes to complete 1 round, rest 3 minutes before starting the next round.

• 5 Thrusters (95 / 65)
• 5 Box Jumps (24" / 20")
• 8 Knees to Elbows
• 50m Sprint
• 8 Pendlay Row* (95 / 65)

*This is a bent row performed by starting with the bar on the floor for each rep, and beginning with a flexed upper back. Use the contraction of the lats during the row to help extend the upper back to bring the back into full extension at the end of the pull.