Thursday - 1.17.13

Session 3

Warm Up
3 Rounds

• 5 PVC Dislocates
• 5 PVC OH Squat
• 5 PVC Hang Squat Snatch
• 5 Push Ups
• 5 Sit Ups
• 2 Spiderman Stretch

WOD
5 Rounds

• 12 Hang Squat Snatch (75 / 45)
• 3 Push Up + Row*

*Start in a plank position with a dumbbell in each hand. 
Push up + Row right, push up + row left = 1 rep

 - rest 3 minutes-

 3 Rounds - Every 75 Seconds

• 6 Thrusters (75 / 45)
• 100m sprint

- rest 2 minutes -

3 Rounds (not for time)

• 6 weighted sit ups (25 / 15)
• 6 Half-moons* (25 / 15)
• 30 second back extension hold

*Stand with weight on the ground at your side. Kneel down, grab hold, and hoist the weight fully overhead in an arcing or "half moon" motion, and set down on the other side of your body. Repeat the other direction.