STRENGTH / FOUNDATION
10X1:00:
HANG POWER SNATCH + POWER SNATCH + OVERHEAD SQUAT (ACROSS OR ASCEND)
WOD
20:00 CAP:
500M ROW OR 400M RUN
50 SITUPS
500M ROW OR 400M RUN
40 KNEES TO CHEST ON FLOOR
500M ROW OR 400M RUN
30 ALT V-UPS
500M ROW OR 400M RUN
20 HOLLOW ROCKS
COOL DOWN
HOMEWOD
400M RUN OR 100 MOUNTAIN CLIMBERS
50 SITUPS
400M RUN OR 100 JUMPING JACKS
40 KNEES TO CHEST ON FLOOR
400M RUN OR 100 MOUNTAIN CLIMBERS
30 ALT V-UPS
400M RUN OR 100 JUMPING JACKS
20 HOLLOW ROCKS