May 1, 2017

Warm Up

Team Warm Upx2

5 Cal Row

10 Ground 2 OH

10 Jump Squats

Then Leg Swings Front to Back and Side to Side-10 Ea

Strength/Skill

1 RM Snatch

Then

60%3x2 Hang Snatch + Snatch + Snatch Balance

Metcon

21-15-9

RKBS 53/35

Front Squats95/65

400 M Run

RX+

70/53

135/95

ModWod

15-12-9

RKBS 35/25

Front Squats

200 M Run/300 Row

Accessory

3x5 Strict C2B/Pull Ups/ Neg/Inv. RR

Abs

3 Rounds-Group

30 Sec Hollow + 10 Figure 8

30 Sec Superman + 10 Figure 8

Stretches

Group Stretch

Couch

Saddle in Archer

Counter

Scorpion

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