THURSDAY 120308

CFWU x3 Rounds: 30Sec Samson Stretch 10 Sit-up 10 Bench dip 10 Overhead Squat with broomstick 10 Back-extension 10 modified Pull-up (1 rd knees suspended) Brand X Puppies: Complete as many rounds and reps as possible in 12 minutes of: 15 Box jumps, 12-20” box 15-25 pound Push press, 12 reps 9 Toes-to-bar (hanging leg raises)

FRIDAY 120302

CFWU x3 Rounds:
30Sec Samson Stretch
10 Overhead Squat with broomstick
10 Sit-up
10 Back-extension
10 modified Pull-up
10 Bench dip

Brand X Puppy WOD:
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
15 pound dumbbell Snatch, 30 reps
45 30 pound dumbbell Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, as many reps as possible