WOD:

1) 3 rounds AQAP:

10 Power Snatch 155/105

15 Hang Power Cleans 155/105

20 Shoulder-to-Overhead 155/105

25 Deadlifts 155/105

800m Run

4 minutes Rest

http://www.youtube.com/watch?v=7h4r8tWGAKM

Extra Work:

2) Stone Practice: 10 minutes

Work light or heavy, just practice, treat this as a skill session.

3) Muscle-ups: 3 x Max Reps

Rest 2 minutes between sets.

4) Reverse Hyper: 3 x 15 Reps

Rest 90 seconds between sets. Heavy as possible.

5) GHD Sit-ups: 3 x 20-30 Reps

Pick a rep count that you can maintain without stopping. Rest 90 seconds between sets.

For results post time to complete Met-con along with any scaling used, post individual times for each round as well. If you did Extra Work post reps, weights, times. etc.

Post Results/Thoughts To Comments

http://www.youtube.com/watch?v=0xSYcQf7JFA