WOD 1: 10′ AMRAP15 KB SDLHP10e Lateral KB Hops15 V-ups10 Box Jumps**Directly into 400m Run after AMRAPRest 3 min.WOD 2: 10′ AMRAP15 Plate Thrusters10 Plate Straight Leg sit up15 Plate Bridge Press10e Plate Russian Twists**Directly into 400m Run after AMRAPRead More

Conditioning: On a 17 Minute Running Clock… 0:00-7:00: 21-15-9 Calorie Row Toes 2 Bar 10:00-17:00: 24-18-12 Alt. DB Snatch *Run 200m after each set of snatches *Split into 2 groups… half start on Rowing workout and half start on Run workout Comp: 25-20-15 Toes 2 Bar, 70/50 DB Snatches Fitness: As written, 50/35 DB Snatches...Read More