October 8, 2014

ENDURANCE: 5 x 200 m runs (1 min recovery between sets)

WOD: For time,

40-30-20-10 Wall balls

15-15-15-15 Box Jumps

OLYWOD

STRENGTH: 30 x power snatch 0n the :20 @ 70%

WOD: 3 rounds, for time

30 x double unders

20 x wall balls

10 x hang power clean

2 minute rest

Your goal is fast and unbroken!!!!