October 14, 2016

By October 13, 2016 wod No Comments

Workout of the Day
Snatch
Find your 1 rep max.
20 Minutes working up
then
“Isabel”
30 reps for time:
Snatch (135 lbs)

Bootcamp
IWT
Dynamic warm up

4×5 Hang Snatch – Build to weight used in IWT

Part 1
3 RFT
7 Hang Snatches
1 min Row max meters
0:30 sec max burpees
2 min rest

** Rest 1 Min

Part 2
3 RFT
10 S2OH
15 Rings Rows
200m run
2 min rest

** Rest 1 Min

Part 3
3 RFT
15 KB Goblet Squats
1 min max box jumps
30 sec shuffle shuttle – 5 yards – Max touches
2 min rest

Post your scores to the Whiteboard.

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