Friday, July 29th, 2016

Warm Up

250m Row

Then 2 Rounds of:

10 Walking Lunges
10 Scorpions
:30 Samson Stretch
10 Pass Throughs

 

A) Strength/Skill

Front Squat
5 Reps @ 70-75% Every 2 Min for 6 Min

10 Min EMOM

Even Min: :30 Hollow Rock Hold
Odd Min: :30 Superman Hold

 

B) WOD

For Time

Run 800m
25 Clean and Jerk 115/95
Run 600m
20 Snatch 95/65
Run 400m
15 Thruster 75/55