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%
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