January 6, 2018

By January 5, 2018 wod No Comments

WOD (8:30am)
Strength/Skill work (20 Min Cap)
Drop Snatches 4×3,  increase weight each set

Snatches 5×1,  2 sec pause at the knee

Workout (30 Min Cap)
For Time 
1/2 “Murph”
800m Run
50 Pullups
100 Pushups
150 Air Squats
800m Run

WOD (9:30am)
For Time
“Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
w/ weighted vest if you have one

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