Thursday 8/17/17 - WOD'n RUN

MAIN WOD

M-1: Clean and Jerk

12:00 EMOM

Build to a Heavy Single

*Aim for no misses

M-2: For Time:

30 Burpees

20 Dumbbell Snatch, moderately heavy, alternating

100' Double Kettlebell Front Rack Walking Lunge, 55#/35#

M-3: Run

8:00 EMOM

a) 200m Sprint

b) Rest

FITNESS CLASS

F-1: Clean and Jerk

12:00 EMOM

F-2:

3 Rounds

10 Burpees

Lunge (Down and Back)

200m Run

WEIGHTLIFTING

Bike 5:00

Leg Swings 10 each way

3 sets:

10 Scap Pull ups

10 Snatch Grip Push Press

5 Perfect Burpees

Snatch Balance

12x2 EMOM

Low Hang Snatch

12x1 EMOM

Start at 70%