Wednesday, Aug. 9th, 2017

 

A) Warm Up

200m Run
10 Air Squats
20 Pass Throughs
:30 Samson

 

B) Strength/Skill

Box Jump Progressions/Practice

Rowing Technique

 

C) WOD

For Time:

21-15-9

Row Calories
Abmat Situps

Into

15-12-9

Burpees
Box Jumps 24/20

Into

12 -9- 6

Dumbbell Snatch 50/35
200m run after each set

*Complete this straight through as one workout for time