150829 Saturday 1000

A. Warmup
400 Meter Run
3 Rounds
7 T2B or scale for the WOD
7 Burpees
7 Box Jumps 24/20

B. SWOD
Power Cleans + Drop Snatches x 3 reps after each set No more than 95/65lbs
You can load two bars, use PVC Pipe, or do them after your Power Cleans

C. WOD
Run 800m
15 Power cleans 155/105lbs
30 Toes to bar
Row 400m
10 Power cleans 155/105lbs
20 Toes to bar
Row 200m
5 Power cleans 155/105lbs
10 Toes to bar

RX Lite
Run 800m
15 Power cleans 95/65lbs
30 Toes to bar
Row 400m
10 Power cleans 95/65lbs
20 Toes to bar
Row 200m
5 Power cleans 95/65lbs
10 Toes to bar
20 Minute Cap

D. WOD Gymnastics
EMOM 8 minutes
8 Burpee box jumps 24/20″
8 Alternating pistols
or
4 Burpee box jumps 24/20″
4 Alternating pistols

waiting4wod

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