FRIDAY 2-3-17

WARM UP 2X or 10 min
200 m run
Airsquats
Push up
Slam ball
Russian Twist

STRENGTH

BENCH PRESS 15 min

4X10 @60 %
WOD

WITH A RUNNING CLOCK FOR TIME (30 Min Cap)

3 Rounds of
200m  Run
10 DB Snatches (5/5)30/50
+ THEN RIGHT INTO
3 Rounds of
1 Rope Climbs
20 Lunges
20 Abmat Sit Ups
+ THEN
3 Rounds of
15 Cal Row
20 Wall Ball 20/14
+THEN
3 Rounds of
15 KB Swings 53/35
15 Goblet Squats 53/35

* DO THESE IN STATIONS SO CLASS CAN FLOW EASILY

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