THURSDAY 12-17-15

WARM UP
400 m run
3X
10 SHPT
10 SQUATS
10 RING ROWS
Then
BURGNER WARM UP

SNATCH
1 X EMOTM for 12 MIN
Building up to a Heavy Single
WOD FOR TIME
1 MILE RUN
100 M OH LUNGE 25/45
1 MILE RUN
*Everytime You drop the Weight from OH its Penalty of 10 Burpees

POST WOD
Benchmark:

100 sit ups for time

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