8.9.2017

SWOD
1-Rep Max Push Press

WOD
3 Rounds
12 KB Swings 53/35
12 Dumbbell Snatches 50/35
300 Meter Run (Building Run)
12 Wall Balls 20/14

METCON
26 minute time cap
Any order and amount you want, accumulate:
1600 m Running
150 Double Unders
100 Burpees
You can do all of the reps for each movement all at once, or you can split them up.
Cash-out: 100 swimmers and 100 sit-ups
Good Goal is 10 minute run, 3 minutes for double unders (50 per minute), and 10 minutes for burpees (10 per minute).

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