March 24, 2016

Warm up:

400m run

8 OHS PVC- BAR

8 Hang Pwr Snatch PVC- BAR

8 Hang Sqt Snatch PVC- BAR

 

Strength:

Hang Sqt Snatch

8 reps Starting @70% and increase to Hvy last 2-3 reps

 

WOD:

Buy in 200m Farmers Carry 53’s/35’s

SDHP 95/65

Ring Dips

21-15-9

Buy Out 200m Farmers Carry

 

Cool Down:

45 Sec Plank 35#/15# on back

rest 1min x3

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