Thursday, Dec. 28th, 2017

 

A) Warm Up

200 Meter Run
:30 Seconds Walkouts
:30 Seconds Air Squats
:30 Seconds Active Spidermans
:30 Seconds Active Samson

100 Meter Run
:20 Seconds Walkouts
:20 Seconds Air Squats
:20 Seconds Active Spidermans
:20 Seconds Active Samson

50 Meter Run
:15 Seconds Walkouts
:15 Seconds Air Squats
:15 Seconds Active Spidermans
:15 Seconds Active Samson

B) Strength/Skill

5 x 3
Abv Knee Pwr Snatch @ 65%

Then

3 x 3
Abv Knee Snatch Pulls @ 75%

C) WOD

For Time:

15-12-9-6-3:

Strict Ring Dips
Strict Pull-Ups
200 Meter Run Following Each Round