August 1, 2016

 In WOD

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Warm Up: 3 Rounds Not For Time 

15 Calorie Row

10-15 Push Ups

20 Hollow Rocks

Weightlifting:  3 Position Snatch (Floor, Above Knee, High Hang)

3 @ 80%

2 @ 85%

Strength:  Front Squat  Build to 10 Rep Max

1 X 10 @90%

1 X 10 @95%

WOD

2 K Row for Time – Benchmark

Gymnastics (Optional)

On The Minute for 12 Minutes

Even:  Chest to Bar Pull Ups (as many as possible)

Odd:   3 Wall Walks

 

 

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