5 Min AMRAP
5 Ground To Overhead @155lbs
10 Push Ups
Rest 3 Min
5 Min AMRAP
10 Single arm Dumbbell Power Snatch @50lbs
5 Burpee Pull Ups
Rest 3 Min
10 Kb Swing 24/16 Kg
5 Tuck jumps
CFE
3+ Hours After Strength & Conditioning WOD
Chose ONE of The Following Sports:
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2