3-30-17

Strength 10 min EMOM 1 Power Snatch 1 OHS 1 Snatch Balance 1 Hang Squat Snatch Wod 15 min AMRAP 40 Single Jump Rope 30 Med-ball Twist(20/14) 20 Calorie Row CC: at the 10min mark do 10 Atlas Stone Cleans then continue with the AMRAP

3-29-17

Running Sprints 400 meter warm-up 6X 100 meters every 40 seconds 1min rest 3X 200 meters every 80 seconds Wod 30 Shoulder to Overhead (75/50) 30 Back Squat (125/90) 20 Shoulder to Overhead (105/75) 20 Back Squat (155/110) 10 Shoulder to Overhead (135/95) 10 Back Squat (185/130) 800 meter run