Warm Up:
400m Run
High Knees/Butt Kickers
Spider Man Stretch
10 Air Squats
10 Lunges
10 Pull-ups
10 Push-ups
Strength:
Row Intervals 14 minutes
20 seconds hard pace
40 seconds easy pace
Metcon:
AMRAP in 5 minutes of:
Snatch 95/65 lbs
then
AMRAP in 9 minutes of:
5 Shoulder to Overhead 95/65 lbs
5 Toes to Bar
5 Jumping Pull-ups / Pull-ups / Muscle-ups (athletes choice)
Open 20.5 at 1730!!