Wednesday 20140402

Warm up: basic (row)
Stretch: legs and shoulders
WOD: 'Build a Barbell Workshop'
you will need a 45# barbell, a pair of
45#,35#,25# plates for males and 35,#25#,10#
plates for females. Use a single straight distance of  25m.

25m overhead 45# barbell lunges
25m sprint back to plates
25m kung fu grip plate carry @ 25#/10#
Load bar with 25/10# plates
 21 snatches @ 95/65#
25m sprint back to plates
25m kung fu grip plate carry @ 35/25#
Load bar with 35/25# plates
 15 power cleans @ 165/115#
25m sprint back to plates
25m overhead lunges with first 45/35# plate
Load bar with one 45# plate
25m sprint back to plates
25m overhead lunges with second 45/35# plate
Load bar with one 45# plate
 9 Deadlifts @ 255/185#