Monday WOD 11/15/10

*Start of 2nd 3 WEEK WAVE*

-DE Lower-
Warm Up:
BB Complex x2@45#
Muscle Snatch
Hang Snatch
Power Snatch
OVH Squat
Snatch Press
Rack Press
Then:
Back Ext. 10
GHD Sit Up 10

"OVH SQUAT"
2x5 @95
1x3 @115
10x2 @125 (50% of 1RM)+Grey mini's
"Snatch Grip DEADLIFT"
10x1 @175 (50% 0f 1Rm)+Yellow mini's
*55sec rest btwn*

SE:
High Hang Snatch Pulls @60%of1RM 3x8
Butterfly Pull Ups 3x20
K2E's 3x20

*REST 45MIN*

Met-Con
"Nancy"
5RDFT:
400m Run
95# OVH Squats 15