WOD 10AUG15

Warm Up: 2 rounds

  • 10 Air Squats
  • 10 Pass Throughs
  • 10 Good Mornings
  • 10 Supermans

Strength/Skill:

Every 2 mins for 10 mins 5 Thrusters

* Work up to a heavy set of 5

* DO NOT LET UPPER BACK OR SHOULDERS ROUND!

Then…

Bar muscle up practice – 10 mins

WOD: 3 RFT

400 m run

10 Power Snatches 95/65

10 OVH Lunges w/ plate 45/25 *each leg

1 Rope Climb 15’/14′ *protect your legs!