Wednesday, 03.30.16

Strength
12EMOM
100M Run
5 T2B

WOD
0:00-10:00 min:
1 mile run (2000m row, only if you can’t run), then max effort weighted walking lunges in front
or back rack (135/95)
Rest 10:00-13:00
13:00-20:00 min:
800 m run (1000m row), then max effort power snatch (115/75)
Rest 20:00-23:00
23:00-27:00
400 m run (500m row), then max effort thrusters (95/65)

DB WOD
8min EMOM:
Even: 15 GHD or 20 SLSU
Odd: 20 Russian twists (DB)
Then:
10min AMRAP
10 DB Snatch(5 each arm)
5 DB Push Press
10 DB Squats
Island Run

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