Friday 10-2-15 WOD

Fitness	Performance
4 Rounds Not For Time	Every 90 Seconds for 10 Sets of:
16 Walking Lunges	Snatch 70%/2, 75%/1, 80%/1×8
8 Press From Behind Neck	Every 90 Seconds for 3 sets of:
8 Strict Pull Ups (weighted if necessary)	Clean Pull + Jump Shrug 95%/(2+2)
	Then For Time:
9 Minute AMRAP	12,9,6
Run 100 Meters or Assault Bike for 10 Calories	Thruster 60/44kg
9 Sit Ups	Chest to Bar Pull Ups
9 American KB Swings	Then
	21,18,15
	Wall Balls
	Pull Ups
	Extra:
	3 Rounds
	1000 M Row
	20 Burpees over Rower
	2 Minutes Rest

Fitness