Crossfit WOD - Wednesday 100804

Amuse Bouche:
10 mins. run on tread mill @ 5.5 speed
3 sets: 10x push-ups, 10x sit-ups, stretch
technique work - barbell
- shrugs
- elbow-ups
- bar overhead jump squats
- snatch
- snatch + squat

Entree:
Snatch, 1 rep @95lbs
Clean and jerk, 1 rep @95lbs

3 rounds in ten minutes of:
6x Squat clean @ 95lbs
12x Pull-ups
24x single-unders

+ 30 extra single unders

Dessert:
Stretching

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Poached Chicken on Ciabatta from Be'wiched Deli was delish!