WOD, Sunday, June 12, 2011

Warm-up: Run 200m forward, 200m backward, 10 push-ups, 10 sit-ups, 10 back extensions, 10 pull-ups

Skill: Hang Snatch

Strength: 10 minutes to work up to a max Hang Squat Snatch

Rest 5 minutes then,

WOD:

21, 15,9

95# Hang Squat Snatch

20# Wall ball shot to 10′ target

Post weight and time to comments.

Simon and Andy drive up the hill at the start of The Korengal Valley WOD at Rumble by The River in Columbus GA