WOD-
For time:
Snatch a ton
Run 400m
Front squat a ton
Run 400m
Deadlift a ton
Run 400m
*Weight and rep options:
50 reps @ 40#
40 reps @ 50#
25 reps @ 80#
20 reps @ 100#
16 reps @ 125#
13 reps @ 155#
SPRINT-
In teams of 2:
1 round
150 Knees to Elbows
150 Push Ups
2 rounds
50 Pull Ups
50 Cal Assault Bike
3 rounds
25 Chest to bar
25 KB Shoulder to OH
