Monday September 12, 2016

Pre Warm-Up
3 rounds
10 lunges
10 jump squats
+
2 rounds
15 KBS
5 burpee no push-up

Warm-Up
Dynamic

Strength
A.) Deadlift
1.) Work to 85% for 1×1
2.) Drop 40/20 for 3×3

WOD
4 rounds
10 UB Power Snatch @ 95/65
45sec max sprints on rower – Goals = sub 1:45/2:00 pace
Rest 4min

Cool Down
1.) 5min spin on Assault Bike
2.) Foam roll legs

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