MON24AUG2015

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WOD

Strength
Back Squat: 60/3, 70/3, 80/2, 85/1, 90/1, 96/1, Find 1RM
20 min max

Conditioning
For Time (20 min cap):
600M Run
10 Snatches (75/45 | R+ 95/65)
400M Run
10 Snatches (95/65 | R+ 135/95)
200M Run
10 Snatches (115/75 | R+ 165/105)
Snatch any style. 

Extra

6 rounds – 4-6 strict hspu + Shake arms and Max HS walk

5 min. dragon flag tabata

5 min. EMOM 4 kipping hspu (take 3 secs to lower legs for each kip)

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