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Saturday, September 9 2017

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12 Minute Build Up to a Heavy Squat Snatch For Time: – -800m Run -3 Squat Snatch 135/95 RX+ 165/115 MRX 115/75 -30 WallBalls 20/14 10/9′ MRX 20/10 9′ -20 Pull-ups – -600m Run -25 WallBalls -2 Squat Snatch -15 C2B Pull-ups – -400m Run -20 WallBalls -10 Bar Muscle-Ups MRX Burpee Pull-ups -1 Squat Snatch **Athlete can Start with Top Run section and work down as written or work from bottom Run section and work up (starting with run)** CFHSV Running & Endurance WOD: 5 Rounds Of: 1000m run rest 3 minutes between efforts REMINDER: New Open Gym! Saturdays, 11AM-1230PM. Free to Gold Members, $15 drop-in for Silver and Bronze.

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