CONDITIONING:
WORK CAPACITY:
1. WOD
AMRAP in 3 minutes x 6 rounds
10 Power Snatch (115/80)
Max Calorie Row
Rest 2 minutes
Increase weight 5/10lbs each round
1a. Limited Equipment WOD
AMRAP in 3 minutes x 6 rounds
20 Alternating Dumbbell Snatch (50/35)
Max 10 meter Shuttle Sprints
Rest 2 minutes
1b. No Equipment WOD
AMRAP in 3 minutes x 6 rounds
20 Burpees
Max 10 meter Shuttle Sprints
Rest 2 minutes
