Wednesday. 9.7.16

MOB: Full Body
WU: Review movements

A. KB snatch. EMOM for 6:00:
3 KB snatch per arm at weight of choice. Go heavier than last week!

B. For Time:
20 Medball Russian Twists 20/14
30 Medball situps to throw 20/14
40 4-count bicycle kicks
50 Situps
1 mile run
50 situps
40 4-count bicycle kicks
30 Medball situps to throw 20/14
20 Medball Russian Twists 20/14

LIII: 10-20-30-35. 1 mile run. 35-30-20-10.
LII: Weights of choice. Subs of choice. Rep scheme of choice.
LI: Weights of choice. Subs of choice. Rep scheme of choice. 800m run/walk or row distance of choice.

PWMOB: Full body rollout.

Advanced: Do part B in a 20# weight vest.
Endurance: None

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