WOD-10/8/19

Warm-up


• 400m run • 10 Sampson Lunges • 10 Arm Circles CW • 10 Arm Circles CCW • 10 Arm Hugs • 10 Alternating Arm Swings 2 rounds: • 10 PVC Passthroughs • 10 PVC Overhead Squats Strength


Snatch Spend 15 mins to find 3 rep max Conditioning 21-15-9  • Overhead Squats 115/75 • HSPU After each round:
• 200m Run Cool down Core 3 rounds: • 5 Dragonflies • 10 Evil Wheels