Tuesday…4/15/14

So, I heard you want to run more??
A. Weightlifting:
12min to 3RM Power Snatch (w/ 2s pause off the ground)
 
B. MWOD:
Back Extension Static Hold – 3x15s
 
C. WOD:
For Time –
(This is one continuous piece)
200m Run w/ Plate (45/25)
-then-
3RFT –
5 Power Snatches @ 80% Above
10 Pull-Ups
10 Ring Dips
-then-
200m Run w/ Plate
*Notes:
1) Yes, there is a time cap
2) RX+ will be (5) muscle-ups instead of pull-ups and dips