WOD for 15 NOV 2016

0500 and 1140 at the Fred

Break is over! Prepare for pain!

 

Warm Up:

10 Prone Dislocates

10 Prone BTN Press

10 PVC OHS

10 Dolphin Pushups

 

Randy!!!

Hero WOD folks! Here it is:

For time:

75 Power Snatches, 75/55 lbs

 

Strength:

3 Shoulder Press, pick load

Every 2 mins for 10 mins.

 

WOD 2:

Complete as many rounds as possible in 12 mins of:

Row, 30 secs

Walking Lunge, 40 ft

15 GHD Sit-ups

Handstand Walk, 40 ft

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