.

Pre WOD/Skill Work
Run 580 Meters (3 times around our building)

Back Squat 8 Reps 50% - 6 Reps 60 - 70 % - 4 Reps 75- 85% - 2 Reps 90 - 95 %
5 Light Kettle Bell Snatches Between Sets.


WOD: 200 Kettle Bell Snatches
              75 Burpees
(Break up the reps how ever you choose.)




POST: 100 Ab Mat Sit Ups For Time