Monday 10/2/17 - Run With Us

MAIN WOD

M-1: For time:

Run 1.5 Miles

L2: 1 Mile

L1: 800m

M-2: For Time:

21-15-9

Shoulder to Overhead 135/95#

Power Clean 135/95#

L2: 95#/65#

L1: 65#/45#

Extra Credit:

Snatch Pull + Snatch High Pull + Snatch + Overhead Squat

Work to Heavy Single

LEVEL 1 FITNESS

F-1: For time:

Run 1.5 Miles

(Scale as needed to finish in under 17 minutes)

F-2: For time:

21-15-9

Shoulder to Overhead

Power Clean

WEIGHTLIFTING

W: Bike 5:00

3 Sets:

8 Weighted Pass Throughs

8 Jumping Squats

8 Good Mornings

W-1: Snatch Pull + Snatch High Pull + Snatch + Overhead Squat

Work to Heavy Single