Monday WOD 20091102

Five rounds for time of:
95 pound Snatch, 3 reps
95 pound Overhead squat, 15 reps
Run 400 meters

CFOZ version

Two minutes of cardio (your choice), samson stretch, CFWU x 3 (x 2 if in first two weeks of WODs)

Three rounds for time of:
PVC Snatch, 3 reps
PVC Overhead Squat, 12 reps
Run 400 meters

Post time to comments.

Snatch…[wmv] [mov] [link]

Nicole Carroll Bodyweight OHS x 15…[wmv][mov]

Demos courtesy of CrossFit Headquarters.