8.3.2017

 

 

 

shepherd

Warm up

7 min AMRAP

  • 6 Jumping lunges
  • 6 Alt. Samsons
  • 20 Leg swings (left to right and front to back)
  • 6 Front squats
  • 20s Twisted cross

300m Run after the AMRAP

 

Intervals (25 min Cutoff)

  • 3x 800m Run
    • Rest = 3:00

 

WOD (12 min Cutoff)

27-21-15-9

  • Cleans @ 95/65 (NOT POWER)
  • Ring Dips

 

 

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