August 9, 2017 

August 9, 2017

Warm Up-

3 RNFT:

:30 Single Jump Rope Skips

5 Russian Baby Makers

7 Pausing PVC OHS

9 Sit Ups

WOD-

With a running Clock

**At the 0:00:

‘Assault Lunge’

For Time:

40/30 Cal Row

100ft OH Walking Lunge 50/35 (half the building down, half the building back)

5 Minute Cap

**At the 10:00:

‘Double Under, Snatch’

4 RFT:

50 Double Unders

15 Power Snatch 95/65