WOD – 12th August 2013

Warm up
3 rounds of
60 Singles
30 seconds squat hold

Skills
Hang Cleant + F squat

Thruster

WOD – for time
Strength
4 x hang clean + 2 Front Squats – 135/95 lbs 

Metcon
Do 55 reps Thrusters 95/65 lbs for time
Start each minute with 3 burpees

*Do 3 burpees in each minute then keep doing THRUSTERS till you reach 50 reps.
* Score total time to finish 50 reps and numbers of burpees
 
After bash
Stretch

Usain Bolt runs 9.77 seconds to win world 100m title in Moscow
Usain Bolt runs 9.77 seconds to win world 100m title in Moscow

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