Monday, August 8, 2016

 In WOD

Slide4D

Warm Up:  3 Rounds Not For Time

10 Push Ups

10 Walking Dumbbell Lunges

10 Calorie Row or 100 Meter Run

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

3 @ 80% of High Hang Weight

2 @ 85%

Strength:  10 Minute EMOM

3 Strict Pull Ups (Add Reps for Ability)Do Not Exceed 10

3 Dips (Add Reps for Ability) Do Not Exceed 10

WOD:  3 Rounds for Time

30 Air Squats

20 Box Jumps (24/20)

100 Meter Run

10 Single Arm Dumbbell Snatches (45/25)

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