WOD | NOVEMBER 13, 2014

WOD:

MetCon:
16 min AMRAP...
     10 x Deadlift (115/75)
     15 x Burpees
     20 x Sit-Ups

COMPETITORS WORK:

OLY Work:
1. Snatch  Complex
     Build to a Heavy Single
     High Hang Snatch + OHS

2. Deficit Snatch Pull
     3 x 3 @ 85%

MetCon:
     4 Rounds
     500m Row
     13 x Front Squats (135/95)
     *Front Squat should be unbroken