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Monday 9.21.15

20
Sep

Monday 9.21.15

WORKOUT OF THE DAY:

STRENGTH:Snatch 5.5.5.5. Building or OHS 5.5.5.5. Building

WOD: [ Brick Sandwich ]

Run 800m – all out effort! (Cap at 4min)
Rest remaining time until 5min mark
100 A Squats (5min Cap)
Rest remaining time until 10min Mark
Run 800m (Cap 4min)

-score 800m, time for squats, 800m time

L1-800m, 100 sqts, 800m
L2/M-2 laps, 75 sqts, 2 laps
L3- 1.5 laps, 50 sqts, 1.5 laps

15min

Buy-Out:A) 3 x 12 Plate (use 10-45# on back of shoulders) good mornings B) 3 x 20Sec HS hold between each set