Thursday, Sept 29th, 2016

Warm Up

2 Rounds NFT of:

:20 Hollow Hold
10 Reverse Lunges
3-5 Pull-Ups or Chin-Ups with a :02 hold at the top
10 Iron Cross

 

A) Strength/Skill

Every 2 Min for 10 Min
3 Power Snatches @ 65%

5 Min EMOM
2 Snatch Pulls @ 75%

 

B) WOD

3 RFT:

400m Run
20 Kettlebell Swings 45/35
15 AMSU
10 Wallballs 20/14