Tuesday, August 9, 2016

 In WOD

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Warm Up:  6 Minute AMRAP

15 Air Squats

20 Double Unders

15 Sit Ups

20 PVC Pass Throughs

Weightlifting:  Power Snatch (Empty Bar Warm Up)

3 X 2 @ 80%

2 X 2 @85%

1 X 1 @ 90%

1 X 1 @ 95%

Strength:  Back Squat (2 second pause at the bottom)

3 x 1 @ 90%

2 X 1 @ 95%

Gymnastics (optional or if time allows)

20 Second Hand Stand Holds

WOD:  3 Rounds For Time

400 Meter Run

10 Chest to Bar Pull Ups

20 Russian Kettle Bell Swings (53/35)

 

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