Monday 10/9/17 - 10 Minute Rounds

MAIN WOD
M-1: @ 0:00
4 Rounds For Time:
250m Row or 17/12cal Bike
5 Squat Snatch, 135#/95#
@ 10:00
3 Rounds For Time:
500m Row or 35/25cal Bike
10 Burpees Over Rower or bar
@ 20:00
2 Rounds For Time:
750m Row or 60/45cal Bike
15 Kettlebell Swings, 70/53#
Notes: Rowing is preferred
TIMECAP: 30:00
L2: Snatches at 70%, KBS at 53/35#
L1: KBS at 35/26#
Extra Credit:
Hang Snatch work to heavy set of 3
LEVEL 1 FITNESS
F-1: Overhead Squat
5-5-5-5-5-5-5
F-2: 3 Rounds:
:45 Sandbag Cleans
:15 Rest
:45 Alternating V ups
:15 Rest
:45 Wall Ball Shots
:15 Rest
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