WOD - SUNDAY 7/14/19

Mobility: Lats/L-Spine

Part A: 4 Sets Not For Time:
1 Sled Push
2 Rope Climbs
10 Ring Rows
200m DB Farmer Carry (45/25)
15 GHDSU

Part B: 20 Min AMRAP
200m Run
20 1 Arm Alt DB Snatch* (45/25)
15 T2B
10 Burpees
*DB Snatches can be performed outside if desired

Flexibility: Lats/Chest/Forearms

CROSSRUN
Warm up: Hamstrings/Calves/Ant. Hips

Three Sets every 2 mins:
200m
jog - run - run

-at the 6 min. mark:
Three Sets Every 3 mins.
400m run

-at the 15 min. mark:
One 800m run

-at the 21 min. mark
1 Mile Run

Score = Final Time

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