10.24.2016

SWOD (Percentages are off your working max)
Back Squat
3@70%
3@80%
3+@90%

WOD
400 Meter Run (Rain is a possibility, if raining you may row 500 meters instead)
5 Hang Snatches 95/65 (Full or power)
10 Overhead Squats 95/65
400 Meter Run
5 Hang Snatches 115/75
10 Overhead Squats 115/75
400 Meter Run
5 Hang Snatches 135/95
10 Overhead Squats 135/95
*If you break up the 15 reps in any way you must complete 5 bar hopping burpees before continuing where you left off.

METCON
3 Rounds
Sprint 1 Minute on Bike
Rest 30 seconds
Sprint 1 Minute on Rower
Rest 30 seconds
1 Minute of Bear Crawls
Rest 30 Seconds
1 Minute of Sled Push
Rest 30 Seconds

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