Friday December 10, 2010

The Dinapoli Boys doing an impromptu father/son pull-up demo.

*C.A.T. double-day

Class WOD (DD #1)

*ROMIK warm-up

Strength/Skill

5 rounds:

- 5 hang snatch high pull 

rest 30 sec

- 5 hang squat snatch

rest 2-3 min

MetCon

"Karen"

For time:

- 150 wall ball shots (20/14, 10ft)

Finisher

- 3 x 25 GHD situps; rest 30 sec.

C.A.T. DD WOD #2

(yesterday's metcon, 4 x 400m)

Post results and thoughts to comments.