11/7/18 Training

16 minute Alternating EMOM

4x through

Minute 1 – 8 (heavier) russian swings

Minute 2 – 30 single unders (yes, all will do singles)

Minute 3 – bear crawl (length of rig and back)

Minute 4 – 6 toes to bar

Metcon:

20 Minute CAP

Open WOD 17.1

10 DB Snatches 50/35

15 Burpee Box Facing Jump Overs

20 snatches

15 BBJO

30 Snatches

15 BBJO

40 Snatches

15 BBJO

50 Snatches

15 BBJO

 

 

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