STRENGTH/SKILL
Muscle Snatch
-Build to a quick 1RM in 10 minutes
or:
Max Handstand walk in 5 min
- cover max distance
WOD
"Michael"
3RFT
800m Run
50 Back Ext
50 Sit Up
or "Kelly"
5 RFT
400m Run
30 Box Jump (24/20)
30 Wall Ball (20/14)
Muscle Snatch
-Build to a quick 1RM in 10 minutes
or:
Max Handstand walk in 5 min
- cover max distance
"Michael"
3RFT
800m Run
50 Back Ext
50 Sit Up
or "Kelly"
5 RFT
400m Run
30 Box Jump (24/20)
30 Wall Ball (20/14)