Monday’s WOD

Warm Up:

500 M Row

200 M Run

Skill Work:

Burgner warm-up

 

12-9-6-3/For Time:

Power Snatch, 95/65 lbs

Burpees

 

Advance WOD

Strength

20 minutes to establish a 1RM HBBS.

Conditioning

Prep:

Run 400m @ 75% – rest 3 minutes.

Run 400m @ 85% – rest 4 minutes.

Run 400m @ 90% – rest 5 minutes.

Test:

Run 400m – all out.