FRIDAY

img_1299-2WOD

MetCon:
10 Minute AMRAP

3-6-9-12-15-18…Shoulder to Overhead (115/75)
1-2-3-4-5-6…Shuttle Sprint (20 yd)
10-15-20-25-30-35…Ab Mat Sit Up

Strength:
Power Snatch 3-3-3-3-3 (build to heavy triple)
Snatch High Pull 2-2-2-2 (build to heavy double)
Snatch Deadlift 1-1-1 (build to heavy single)

Aerobic Interval:
4 Rounds
:30 Max Effort Row (calories)
1:30 Rest
:30 Max Effort Burpees
1:30 Rest