WOD - SATURDAY, AUGUST 9TH 2014

6AM!

OLY WARM-UP
500M ROW
MOBILITY (SPLITS/SHOULDERS)
BARBELL WORK AND REVIEW STANDARDS

OLY CLASS
A. 17 MIN FIND 1RM SQUAT SNATCH
B. 17 MIN FIND 1RM SQUAT CLEAN + SPLIT JERK
C. 3 SETS 1 MIN ON 1 MIN OFF ME T2B

ENDURANCE WARM-UP
400M RUN
3 SETS OF 15 HOLLOW ROCK TO SUPERMAN - REST 1 MIN AFTER EACH SET
MOBILITY

ENDURANCE CLASS
4X200M RUN
--- IN BETWEEN EACH RUN WALK 100M
2X800M RUN
--- IN BETWEEN EACH RUN JOG 200M
4X400M RUN
--- IN BETWEEN EACH RUN = 2 MIN REST

RESULTS FROM 8/8/14