:startwod:
Warm Up
Joint Mobility
3 Rounds NFT
100 Meter Run
5 Burpees
WOD#1 (20 minute cap)
3 Rounds for time of:
Run 800 Meters
10 Chest to Bar Pull Ups
2 Rope Climbs or 10 Chin Ups (Scaled)
rest 10 mins then
WOD#2
AMRAP in 15 mins of
15 Sumo Dead Lift High Pulls 95M/65W
15 Box Jumps 24M/20W
Cool Down
Band Stretch and/or Foam Roll
Olympic Weightlifting Class @ 630Pm Only!!!!!
Power Snatch
Overhead Squats
Squat Snatch
:endwod:
