Wednesday, Sept 14th, 2016

Warm Up

2 Rounds NFT of:

16 Dumbbell Thrusters
12 Ring Rows
200m Run
:30 Samson Stretch

 

A) Strength/Skill

Every 2 Min for 10 Min
3 Pwr Snatches @ 70-75%

3 Min EMOM
3 Snatch Pulls @ 80%

 

B) WOD

4 Rounds for Reps:

:40 Kettlebell Swings 45/35
:20 Rest
:40 Burpees
:20 Rest
:40 Pullups
:20 Rest