Breath and Fire!!! Want to know more? Watch this video.
Warm Up: Jog 3 Min 2 Rounds of 10 Medball Cleans, 10 Goblet Squat, 10 KB Swings. Then BBWU for snatch.
Strength: Squat Snatch/OH Squat Combo
60%x3+3×1 65%x3+3×1 70%x3+3×4
WOD: Vicious Cycle
For time:
10 V-Sit
10 Air Squat
10 KB Swing 45/35
10 OH Walking Lunges 35/25
10 Slamball 40/30
10 Burpee
10 GHD Situps
10 HSPU
Cycle back to the beginning after you complete a each new exercise.
Time Cap 30 Min
(last time 7.8.13)