WODs for Monday, 2/8/16

10
Feb

WODs for Monday, 2/8/16

Strength: Snatch 10 minute EMOM: 3 Snatch Deadlifts to just above the knee 2 Hang Snatch High Pull 1 Snatch from the floor

Met-Con: 4 min AMRAP 8 Knees to Elbows 12 Wall Ball 2 minute rest— 4 min AMRAP 5 Pull Ups 5 Push Ups 10 Air Squats 2 minute rest— 4 min AMRAP 5 Box Jumps 10 Ring Rows 5 Shoulder Press

Stretch: Full Body Stretching Series #1

KB WOD:

Partner WOD

Run 400M Together

Then: 4 Rounds 1) 20 Russian Swings for A Plank Holds for B -then switch 2) 20 MB Sit-ups A & B 3) 10 one arm KB Weighted Lunges for A Jump Rope for B -then switch 4) 100 ft Dual Waiter’s Walk (one up and one down) – Switch at 50ft for A Dual KB Rack Hold for B – then switch

Then Run 400M Together

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