Friday November 11, 2016

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(Happy Veteran’s Day! Let’s show our appreciation today with an all out effort on today’s WOD.  No holding back!)

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Level 1 & 2 WOD:

For max reps:
From minutes 0-10, complete:
Run 1 mile
In remaining time, complete AMRAP Clean and Jerks (135,95)

3 minutes rest

From minutes 13-20, complete:
Run 800m
In remaining time, complete AMRAP Snatch (115,75)

3 minutes rest

From minutes 23-27, complete:
Run 400m
In remaining time, complete AMRAP Thrusters (95,65)

 

GRUNT WORK:

  1. Shawn’s Core WOD
  2. 3 sets of 10/5 strict pull-ups

MOD 1: C&J (115,75), Snatch (95,65), Thrusters (75,55)

MOD 2: C&J (95,65), Snatch (75,55), Thrusters (45,35)

MOD 3: C&J (75,55), Snatch (45,35), Thrusters (15#bar)