Friday, August 16

Warm Up:

3 Rounds:

100 Meter Run

30 Seconds PVC Pass Throughs Click Here

30 Seconds PVC Overhead Squats

30 Seconds Push up to down dog

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

WOD:

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-ups

Xpress:

12′ AMRAP

24 x KB Swings (53/35)

12 x Pull Ups

200m Run