19 November 2015

IMG_9919

Warm-up: Row 250 meters with partner doing a situp for every stroke, switch X2
Strength/Skill: Bench Press 3X5
WOD:
KB Snatch (53#/35#/switch arms each round) *10-9-8-7-6-*5-4-3-2-*1x
Slamball AHAP (30+/20+) *1-2-3-4-*5-6-7-8-9-*10x
***Run Block at beginning, after the 5’s, and at the end
Cool Down: Plank for 1:00 on, 1:00 off X4
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