Aug 20, 2015

 In WOD

Warm Up: 4 AMRAP:

10 burpees

10 OH Lunges (PVC)

10 Sit-ups

then:

Burgenor Warm-up: X 2

 

Strength: Snatch Complex

EMOM 10 min (Moderate weight)

Snatch Pull

Power Snatch

Hang Squat Snatch

 

Row Intervals Training

12 mins: 30 sec Sprint/ 30 sec Rest

Rest 4 min  then:

After Party:

3 Rounds

1 Rope Climb

15 DB Reverse Fly

40 DU’s

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