10/16/19

Warm Up

  • 20 KBS
  • 15 Box Jumps
  • 15 good mornings
  • 15 slam balls

Strength. 15 min to build to a 3 rep Back squat with a 2 sec pause at the bottom

10-8-6-4-3-3

WOD 3 RFT 14 min cap

Run 400m

12 Single arm DB snatch 50/35

21 Double KB or DB front squat 50’s/35’s

Finisher. 150 Abmat sit ups