W.U. ROM W.O.D

W.O.D:  for time complete in order

  • 400M Run w/ 20 or 15# weight vest if you have it
  • 75 x Situps
  • 3 x Rope Climbs
  • 50 x Shoulder to OH 45/35
  • 3 x Rope Climbs
  • 25 x Front Squats 95/65
  • 3 x Rope Climbs
  • 800M Run w/ Vest

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OLY Group:

  • Hang Snatch (Squat):  73% x 3 (2), 73% x 2 (2)
  • Jerk:  82% x 2 (4)
  • Clean Pull of blocks (3 inches): 80% x 5 (5)
  • Back Squat: 88% x 3 (5)

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