October 6th, 2017

Pre-Wod
30/20 Bar muscleups for technique and position

Wod
"Dunn"
19min AMRAP
3 MU
1 Shuttle Sprint
6 Burpee Box Jump Over (24/20)
***Shuttle sprint = 15', 30', 45'

Skill
6 Power snatch @75/55 every 30 seconds for 3:00 then
5 power snatch every 20 seconds for 2 mins
**Goal is to move unbroken and smoothly through these, try to maintain your pace throughout

Connor MartinComment