Author: lumpy6488

10 min cap Randy 75 power snatch 75/55   5 min rest   Complete as many rounds as possible in 15 minutes of :10 Russian

5 rounbs 1 power clean+ 1hang Clean+1 Jerk HATA 7min amrap 200 m run 10 push ups 5 min rest 7 min amrap 7 push

1 round for time 1000m row 25 Medicine Ball Cleans – 20#14# 50 Wallballs – 20#/14# 100 Double Unders 200 Squats CFC

Back squat: 1X8@65%, 1X8@70, 1X6@80%, 1X6@85% – rest 2 minutes.   4 Rounds 20 KettleBell Swings (2,1.5) 20 Front Rack Lunges with KettleBell

10:30 to 12

10 am team wod !!