2018 -3

Warm Up 

  • 400m Run
  • Then 2x:
  • 6 Front Squats with PVC
  • 10 Knees to Elbows
  • 12 Pass-thru Lunge Steps
  • 200m Run

Strength

3×10 Calf Raises (50#/35# Dumbbells)

  • Subset 3×10 Tricep Kickbacks (35#/15# Dumbbells)

Metcon

Open WOD 13.1

17 Minute AMRAP

  • 40 Burpees
  • 30 Snatches (75/45)
  • 30 Burpees
  • 30 Snatches (135/75)
  • 20 Burpees
  • 30 Snatches (165/100)
  • 10 Burpees
  • Max Snatches (210/120)

*Snatches are full or power.