"Ten to One By Ones With Runs"

EQUIP: Barbell (c: 115/85)(p: 95/65)(f: 65/45), Box (24/20)(c: 30/24), Rings

WARM-UP:

*Active Stretch, then:

*400m Run

*Shoulder Plank Series

*10 ea. x PVC Pass Thru, Snatch Press, OHS

*10 x Squat Jump 

*10 x Broad Jump

-warm up Snatch

WOD #1:

10-9-8-7-6-5-4-3-2-1 x

*Power Snatch (115/85)(95/65)(65/45)

*Ring Push-Up (mod: DB Push-Up)

*200m Run following ea. odd round

(inspiration for this WOD from CrossFit Delray Beach - 3/7/14)

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WOD #2:

10-9-8-7-6-5-4-3-2-1 x 

*Tuck Jump-to-Box Jump (24/20)(c: 30/24)

*Thruster (115/85)(95/65)(65/45)

*200m Run following ea. even round

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FINISHER:

400m Partner Mule Run

*use 100m course

*switch duties every 50m