14 August 2015 14 August 2015
Friday 14 August 2015 '14 August 2015'

0530-WOD
0900-WOD
1630-WOD
1730-WOD
1830-WOD
1930-closed

IMG_20150119_114149

1. Warm-up level 2
6 minute light weight sled pull.

2. StrengthBack squat 3×3 @87.5%
3. Suck
4 Rounds
2 Min max effort thruster 95/65
Rest 2 minutes
4. Met-Con
AMRAP 5 minutes
150′ Empty sled push (75′ out 75′ back)
5 Hang power snatch 155/105lbs
Extra
AMRAP 5 minutes
30 Double-unders
10 Alternating weighted pistols 53/35lbs KB

1. Warm-up level 1
6 minute light weight sled pull.
2. Strength
Back squat 3×3 @87.5%
3. Suck
4 Rounds
2 Min max effort thruster 75/55
Rest 2 minutes
4. Met-Con
AMRAP 5 minutes
150′ Empty sled push (75′ out 75′ back)
5 Hang power snatch 95/65lbs
Extra
none

1. Warm-up Base
6 minute light weight sled pull.
2. Strength
Back squat 3×3 @87.5%
3. Suck
4 Rounds
2 Min max effort thruster 45/35
Rest 2 minutes
4. Met-Con
AMRAP 5 minutes
150′ Empty sled push (75′ out 75′ back)
5 Hang power snatch 75/55lbs
Extra
none

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