WOD 4.30.13

Photo courtesy of crossfitsouthbay.com

STRENGTH:

7x2 Snatch First Pulls DEMO + 1 Snatch Deadlift DEMO + 1 Hang snatch (mid-thigh) DEMO-Same weight or heavier than 4.16.13-rest 1:00


CONDITIONING:

7 minute AMRAP:

"Fran" Ladder:

3 Thrusters, 95/65, 65/45
3 Pull-ups
6 Thrusters, 95/65, 65/45
6 Pull-ups
9 Thrusters, 95/65, 65/45
9 Pull-ups
12 Thrusters, 95/65, 65/45
12 Pull-ups
etc by 3 until time expires

Post loads and rounds/reps to comments.