January 12, 2016

 In W.O.D.

Warm Up

400 M run

8 Sitting Box Jumps

8 Russian KB swings

8 Pwr Snatch PVC-Bar

x2

Strength

Box Squat

5-5-3-3-3 start @65% and increase

WOD

14.1 Open WOD

30 DU’s

15 Snatches 75/55

10 min AMRAP

Cool Down

5 min Airdyne/ Row

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