Strength
E3MO3M for 12 Mins: 1 Snatch Pull + 1 Squat Snatch + 1 Hang Squat Snatch + 1 OHS up to AHAP
WOD
“Nancy”…Last done 10/11/2017
5 Rounds for Time:
Blvd Run
15 OHS (95/65)
***30 Min Cutoff***
ADV WOD
“Amanda”
9-7-5
Ring MU
Squat Snatch (135/95)
TEC WOD
Horseshoe Run
20 Hollow Rocks
15 Pushups
10 Lunges
5 Burpees
Rax Ct Run
20 Hollow Rocks
15 Pushups
10 Lunges
5 Burpees
Blvd Run
20 Hollow Rocks
15 Pushups
10 Lunges
5 Burpees
Praxair Run
20 Hollow Rocks
15 Pushups
10 Lunges
5 Burpees
100m Run
20 Hollow Rocks
15 Pushups
10 Lunges
5 Burpees
Rest 1 min THEN
Horseshoe Run – 100m WALK
Rax Ct Run – 100m WALK
Blvd Run – 100m WALK
Praxair Run
