STRENGTH: NONE

WOD: (Sonic)

600m Run
60 WB
30 Power Snatches
400m Run
40 WBs
20 Power snatches
200m Run
20 WBs
10 power snatches

Rx- ascending wt- 30×115/80, 20x 135/95, 10x 155/105, 30/20
S1- 75/55, 20/14, run 400/300/150m
S2- 65/35, 14/10, row same distance.