9:00 AM – LIFTING CLUB
10:00 AM – TEAM WOD
WARM UP:
4 x 400 M. Running Repeats
*Rest 1:1 (the time it took you to run the 400)
LIFT:
Power Snatch + Power Squat Snatch
3 + 1 @ 60%
3 + 1 @ 70%
3 + 1 @ 80%
3 + 1 @ 80%
WOD:
Teams of 4
For Time:
5k Row
1 Mile Run
45 Clean and Jerks (165/115) (155/105) (135/95) (115/75)
*One person working at a time. Get through any way possible. Must complete one task before moving on to the next.
POST WOD:
Coaches Stretch
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