8/24
Warm Up:
400 m Run / 500 m Row
20 Sit Ups
20 Push Ups
20 Air Squats
Stretch & Mobility
Dynamic
Strength:
Work Up to a Heavy Complex of
1 Hang Snatch Pull
and
1 Hang Squat Snatch
WOD
EMOM x 30 minutes
Odd Minutes: 12 cal Row
Even Minutes: 12 Burpees
*Score is # of completed rounds during the EMOM - If you fail to complete a round in 1 minute, it turns into an AMRAP
Posted on Wed, August 24, 2016
by Star Spangled CrossFit