"Thursday WOD"

Thursday 22/09/11

"Heavy"

1000 m
10 Hang Power clean 60/40 kg
800 m
20 Hang Power Clean
600 m
30 Hang Power Clean
400 m
40 Hang Power Clean

OR

"Light"

600 m
MB Slams 10-8-6-4-2
Sit ups 2-4-6-8-10
200 m
Pull ups 05 - 10 - 15
Squats 15 - 10 - 05
200 m
MB Slams 2-4-6-8-10
Sit ups 10-8-6-4-2

600 m

Scale as required
Programming by Ronnie