EQUIP: Barbell (c: 115/85)(p: 95/65)(f: 65/45), Box (24/20)(c: 30/24), Rings
WARM-UP:
*Active Stretch, then:
*400m Run
*Shoulder Plank Series
*10 ea. x PVC Pass Thru, Snatch Press, OHS
*10 x Squat Jump
*10 x Broad Jump
-warm up Snatch
WOD #1:
10-9-8-7-6-5-4-3-2-1 x
*Power Snatch (115/85)(95/65)(65/45)
*Ring Push-Up (mod: DB Push-Up)
*200m Run following ea. odd round
(inspiration for this WOD from CrossFit Delray Beach - 3/7/14)
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WOD #2:
10-9-8-7-6-5-4-3-2-1 x
*Tuck Jump-to-Box Jump (24/20)(c: 30/24)
*Thruster (115/85)(95/65)(65/45)
*200m Run following ea. even round
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FINISHER:
400m Partner Mule Run
*use 100m course
*switch duties every 50m
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