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Monday 3/15/10 WODs

Capital Main WOD:

Warm up:
Run 400m
Burgener warmup
Shoulder dislocates
20 back extensions or supermans

WOD:

Complete as many rounds in 20 minutes as you can of:
65/45 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Capital Fundamentals WOD:

Skill work:
Sumo Deadlift High Pull
Front Squat

WOD:

Tabata SDHP (75/45)

Post reps to comments.

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