2.8.2017

WOD
30 Minute Time Cap
4 Rounds of:
16 Box Jumps (24″/20″) 16 KB Snatches 53/35
Then…
3 Rounds of:
10 Goblet Squats (53/35)
10 Shoulder-2-Overhead (95/65)
Then…
2 Rounds of:
5 Clean & Jerks (185/125)
50 Double-Unders

METCON
6 rounds,
24 minute EMOM
Min. 1- 12 lunges 35#/55# in each hand rack position (knuckles touching)
Min. 2- 200m run or row (depending on weather)
Min. 3- Russian KB twists (w/ same weight as lunges but just 1 KB)
Min.4- 200 m run or row

Leave a Reply

Your email address will not be published. Required fields are marked *