SATURDAY 11-10-18

Warm up 2X

100 m run 

10 leg swings 

10 SHPT

10 OHS

10 Sots press

10 GHD sit ups (AB mat sit up )

 

 

PREP WOD 3 RNFT increase weight each round

100 m run 

5 Power snatch (empty bar)

5 OHS (empty bar)

5 pull ups

WOD  IN 30 MIN

In teams of 2 Complete  As many rounds and reps as possible .

800 Meter Run (partners must run together)

40 Power Snatches (95/65 lbs)

30 Overhead Squats (95/65 lbs)

20  Pull ups

Partners may partition the repetitions as needed…

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