8/4/12 - SATURDAY

BENCHMARK DAY

WARM-UP: (20 min)
Dynamic Stretches
Burgener Warm-up: SNATCH
95 lb High Hang Snatch - 10

SKILL/SPEED: (15 min)
5 Rounds
10' L-Sit Rope Climb - 1
DU - 15
Note: This is not a met-con. Take rest as needed.

CONDITIONING: (20 min)
CINDY
20 min AMRAP
Pull-up - 5
Push-up - 10
Squat - 15

ALTERNATE WOD
20 min AMRAP
135 lb Hang Power Clean - 5
HSPU - 10
Situp - 15

POST WOD: (10 min)
Cardio - 3 min
Stretch - 7 min