Wednesday 12.4.13

This weekend Jennifer Joyner will be competing at the Holiday Havoc competition hosted by Genesis Strength at 20221 Hempstead Hwy, Houston, TX 77065. The events will begin at 9am and end around 3pm. Come out and support her!

Strength:
Ladder from 1 up to 7 and back down
ring dips
DB snatch

WOD
12 min up the ladder
3 squat cleans (135/95)
3 K2E
6 squat cleans 
6 K2E
9 squat cleans
9 K2E
...continue in increasing increments of 3

Endurance
800m run
Row 1000m
50 burpees
50 KBS (53/35)
Row 1000m
800m run