Monday 150914

Dynamic Warm-Up – Mobility
Prepare for..

WOD: In teams of three
Complete as many rounds and reps as possible in 16 minutes of:
Row 120 Calories/100 calories
40 Burpee Box Jump overs, 24/20 20/12
60 Sandbag Ground-To-Shoulder 100/70, 70/40 40/25
40 Burpee Box Jumps, 24/20 20/12

Cool Down

Competitors or athletes wanting to improve your Fitness level:
7 EMOM x 1 Hang Snatch @ 60% 1RM increase lbs with mechanics
Then
EMOM for 10 Minutes
Odd: 3 Thrusters @ 155/103 135/93
Even: 200m Row 

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