FRIDAY 9-18-15

Warm up

2X
200m run
Lunge w/instep
SHPT
Ohs
Sit ups

Burgner warm up

Strength
7min EMOM

1 Power Snatch

1 OH Squat

Complete @ 80% of heaviest Snatch

WOD

BASE LINE DOUBLE TIME

REST 5 min inbetween

600 M Run

50 airsquats

40 Situps

30 box jump

20 push up

10 Pull ups

*5 min rest

600 m Run

50 airsquats

40 sit ups

30 box jumps

20 Push ups

10 pull ups

FOR TIME

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s