C-WOD Friday 9.7.12

How was that active rest day? Any earth-shattering discoveries? A new breed of dinosaur perhaps…

1. Dynamic Box Squats
8 x 2, @ 60% plus band tension – Speed, speed, speed. Sit on foam (an abmat or two works in place of foam) 1″ below parallel.

2. Snatch
8 x 1 @ 80%, OTM

3. Clean & Jerks
8 x 1 @ 80%, OTM

4. 21-15-9
Deads, 225/155
GHD Sit Up
Wall Balls, 20/14

5. 400m Sled drag
you choose weight.