July 12, 2017

SONGSONG

(WOD)

7/12/2017

A) EVERY 5 MINS FOR 20 MINS:

20 BACK SQUATS (135/95)

15 RUSSIAN KBS (53/35)

10 HANG SQUAT CLEANS (135/95)

(SUPPLEMENTAL)

A) PAUSE SNATCH

3,3,1,1 AT 70%-80%

*pause 1″ off ground and knee*

…Rest as needed…

(BURN)

AMRAP 25 MINS

600M RUN

50 DOUBLE UNDERS

500M ROW

15 BOX JUMPS

20 CAL AD