"Competitors"
a) Back Squat to 9RM
b) 3 Rounds each for time - 5 Mins Rest Between Each Round
100 x Double Unders
30 x Pistols (15 left then 15 right)
3 x Legless Rope Climbs
c) Every 2 Mins for 10 Rounds
3 x Power Snatches
"Crossfit"
a) EMOM for 20 Mins
1 x Full Snatch
1 x Hang Snatch
b) Thruster Open WOD 2013
c) EMOM for 12 Mins
Min 1 - 10 x Alternate KB Front Rack Lunge
Min 2 - 17/12 x Calorie Row
