THE FINAL DAY OF 2010

First, congratulations for making it through 2010 relatively unharmed. 

Second, let's take it out well with something short and fast. 

 

warm-up:

200m row

3x5 dead hang pull-ups

20 squats

snatch progressions

 

WOD: STRENGTH
20 x back squat @ 35# less than 5RM

 

METCON:
9-6-3 reps for time

Snatch @ 135#/95#

Ring Dips

Sit-ups

 

**scale the snatch and ring dips as needed**