Preferably in this order

Warm up:

15 min EMOM

Min 1: Row 15/12

Min 2: run 200 m

Min 3: 15 kb swings 53/35

@15 minutes run 800m


A) 10 min continuous sled drag.

May switch back and forth from walking back wards to walking forwards. Notate distance and load.

B) power snatch to 1 rm

As much time as needed. 2 misses then done though.

C) class

D) hero WOD Emily

Friday, September 15th, 2017 at 5:22 am / Competitive