Warm-up: 4 Minute AMRAP
100 Yard Shuttle Run
15 Push Ups
Strength: 5 X 7
Sled Pulls
Deadlift
Interval Work
8 Rounds:
Suicide Drills
10 Bar Rows
Rest 1 Minute Between Rounds
WOD: 3 Rounds
AMRAP 3 Minutes
8 Dumbbell Snatch (4 Each Arm)
8 Hand Release Push Ups
Rest :90
(Do not need to alternate arms on snatch)
Game: Battle Pins
