WOD 11.12.14

Strength
Snatch Balance
5×3
Or
Overhead squat
5×3

Metcon 20 min cap
Thanks Justin for the Idea

1 lap sled drag 90/45
10 thrusters 135/ 95
20 chest 2 bar
30 kbs 70/53
20 hspu
10 alternating lunges back rack 135/95
1 lap sled drag 90/45
(Scale as needed )

 

NOTES:

OHS…worked up to #155 x 5

Did the wod RX…had trouble with the hspus…lunges were tough…last sled pul – my legs were out of gas but I finished the lap in about a min…21:00

 

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