Tuesday 10/25/16 - 2 Rounder

MAIN WOD

M-1: 7:00

Run 200m

10 Overhead Squats

8 Pistols

*work up the progression: Lunges, Box Pistols, Post, Free-standing

M-2: Every 90s for 8 rounds:

2 Low Hang Snatches. Start at 70%

M-3: 2 Rounds For Time: 5 Rope Climbs 20 One Legged Squats, alternating Run 800m

Time Cap: 18:00

L2

2 Rounds For Time: 5 12’ Rope Climbs 20 Assisted pistols, alternating Run 800m

L1

2 Rounds For Time:

10 Walk ups

20 Lunges

Run 600m

M-4: Post-WOD

Hip and shoulder mobility together

Level 1 Fitness

F-1: Skill Work

Medicine Ball Clean

Power Clean

F-2: 4 rounds

2:30 to complete

250m Row

5 Burpees

Max Effort Power Cleans in remaining time

Rest 1:00