Tuesday 082217


Published August 22, 2017


PreWod

Warm up:
3 min box breathing then
200 Meter Run,
then 20 second rotations of :

Jumping Jacks
Knee to Chest
Quad Stretch
Soldier Kicks
Active Samson
Active Spidermans

then

3 Walkouts
10 Sit-ups
2 Walkouts
10 Push-ups
1 Walkout
10 Air Squats

Work up to working weight for PC

Strength: Power Clean

(70%/5)5 of 1RM Clean

Metcon (partner) 
For Time:

20-15-10

Kettlebell Swings (50/35)

Toes to Bar
800 Meter Sandbag Run (45/25)
10-15-20

Kettlebell Swings (50/35)

Toes to Bar
*score time
*only one person work at a time, break work as necessary



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