WOD - Friday, 10th October, 2014

1. For Time 9, 6, 3 of  -

Front Squat 100/60kg (or 65% of 1rm)
Bar Muscle Up/Strict Pull Up

(8 Minute Cap)

Rest 4 Minutes

For Time, 3 Rounds of -

12 x Thrusters 42/30kg
12 x Pistols (Alternating Legs)
12 x Pull Ups

(8 Minute Cap)

Rest 4 Minutes

For Time, 3 Rounds of -

12 x Power Snatch 42/30kg
10 x Sumo Deadlift High Pull 42/30kg
Run 400m

(12 Minute Cap)