WODs for Thursday, 10/29/15

Strength: Snatch 10 minute EMOM Snatch Grip Deadlift Hang Snatch Shrug Hang Power Snatch 2 Overhead Squats

Met-Con:

20 minute timecap 1 Mile Run 100 Air Squats 75 Abmat Sit-ups 50 KB Swings 25 Box Jump Overs

Stretch: Full Body Stretching Series #5

KB WOD:

Strength:     KB Thrusters 3×3

Met-Con: As many rounds as possible in 15 minutes: 20 One armed kettlebell swings** -10 right, 10 left- (Advanced: 55lb, Intermediate*: 35lb, Novice: 25lb) 10 ring dips (Advanced: 10 reps, Intermediate*: 5 reps, Novice: 5 reps with a band) 15 wall ball (Advanced: 20lb/10ft, Intermediate*: 14lb/10ft, Novice: 10lb/8ft)

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