WOD - Saturday, 1.2.2016

WEIGHTLIFTING W/ COACH JOE AT 9AM

- Snatch, Clean, Jerk!

FITNESS (9AM, 10AM)
WARMUP

400 run 2 rounds with a light KB: 8-8 strict KB press 8-8 Kb high pull 8-8 KB OH squat 8-8 KB thruster 10-10 single arm swings

WOD

9 min AMRAP: 10 lemon squeezes, 10 Russian (70/53#) KB russian , 30 DU 1 min

REST 8 min

EMOM: 12-14 burpees

1 min rest

7 min AMRAP: 7 pull ups, 7 ground to OH (45/25#), 7 Medball Squat Cleans (30/20#)