WARMUP:
INSTRUCTOR LED
STRENGTH / FOUNDATION:
20 MIN. TIME CAP
FRONT SQUAT
10-5-3-1-1-1-3-5-10
%65,75,85,90,95,95+,85,75,65%
WOD:
30-20-10
SINGLE ARM DB POWER SNATCH 55/35
SINGLE ARM DB PUSH PRESS 55/35
200M RUN
AFTERMATH:
15-10-5
TOES TO BAR
HOLLOW ROCKS
BUILDING LAP
COOL DOWN:
INSTRUCTOR LED