Friday.July 21.2017

Warm Up 

200m run 

-then-

3 rounds for quality 

10 med ball cleans 

10 ring swings feet together (scale up- 9 ring swings- muscle up on 3/6/9) 

1 min weighted plank hold 

50m single arm overhead hold/each arm 

 

Pre-WOD review 

Muscle vs Power Snatch 

Running warm up 

 

WOD

"Randy" 

75 power snatches 

-rest 5 mins- 

Run 1 mile for time