July 7 2017

Warm Up

E2MOM for 10 Min

1 Hang Snatch + 2 Overhead Squats

Work to a heavy load

WOD: For Time

400m Run

25 KB Swings (53/35)

200m Farmers Walk (50/53- 35/30) walk with 1 DB and 1 KB

200m Waiter Walk with just the DB

100m Sprint

100m Walking Lunge

100m Sprint

100m Walking Lunge

10 Burpees

400m Run w/ Medball (20/14)