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Tuesday 3/9/10 WOD

Capital Main WOD:

Warm up:
Burgener warmup
Shoulder dislocates
Samson stretch

WOD:

Five rounds for time of:
95/65 pound Snatch, 3 reps (ground to overhead)
95/65 pound Overhead squat, 15 reps
Run 400 meters


Capital Barbells, Dumbbells, Kettlebells WOD:

Skill/Warmup a la Iman

WOD:

Squat = 3 Sets of 5 Reps
Bench Press = 3 Sets of 5 Reps
Hang Power Clean = 5 sets of 3

Post loads to comments and compare to last week.