Tuesday, Sept. 30, 2014

093014 WOD

A. 1:00 ME at each station

• double-unders

• slam balls

• row for calories

• strict sit-ups

• mountain climbers

B. Power snatch

Take 15 minutes to build to your best power snatch for the day. Once you miss, drop 15%, then build back up. After your second miss, you’re done.

C. Ten rounds for time:

50-meter run

10 American kettlebell swings (53/35)

50-meter run

5 burpees

>> On-Ramp

Seven rounds for time:

50-meter run

10 Russian kettlebell swings AHAP

50-meter run

5 modified burpees