Monday, August 12

Warm Up:

Run Warmup

200 Meter Run

60 Seconds

Cossack Squats

Plate Front Raises to Overhead

40 Seconds

Active Samson + Air Squat

Plate Hops

30 Seconds

Slow Air Squats

Plate Counterbalance Squats

20 Seconds

Squat Hold

Burpees to Plate

SWOD:

Hang Power Snatch

Build to moderate 3

WOD:

3 Rounds:

400m Run

12 x KB Snatches (70/53)

21 x Goblets Squats (70/53)

Xpress:

12′ AMRAP

24 x Cal Row

12 x Burpee Box Jump Overs (24/20)