WOD 24AUG15

Warm Up: 2 rounds

  • 200 m Run
  • 10 Pass Throughs
  • 10 OVH Squats
  • 10 KB Swings
  • 10 Hollowrocks

Strength/Skill:

Above knee Pwr Snatch – Every 2 min for 10 min 2 @ 50-60%

then

Strict Pull Up/Neg – Every 2 min for 10 min (3-5 reps)

WOD: “3 Min Max”

3 min AMRAP Thrusters 115/85

3 min Rest

3 min MAX calories row

3 min Rest

3 min AMSU

3 min Rest

3 min Burpees

* Number of total reps equals score.