warm up
10 spidermans
50 single skips
10 laying hand kicks
2x
Olympic
Snatch + Pause OHS
7 sets x 2 reps @ 70%
Strength
Find 1RM
*only done with a spotter!!!*
Running
50m sprint
walk to start as rest
8x
WOD
3 rounds for time of:
7 Front Squats (165lbs/100lbs)
21 KB Swings(53lbs/35lbs)
Run 400m
POST TIME AND EXTRA CREDIT TO COMMENTS
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