Friday July 28, 2017

(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 BB deadlifts, 10 BB OHP

SOD 

4x^: (18 min)
5^ reps Deadlifts
Rest 20 seconds
5 reps Split Jerk stance BB OHP (Change lead foot each round & keep the weight light)
Rest 3 minutes

WOD

For Time:
10 Hang Power Snatches (95/65)
20 Thrusters (95/65)
30 Butterfly Sit-ups
400m Run
30 Butterfly Sit-ups
20 Thrusters (95/65)
10 Hang Power Snatch (95/65)