SUNDAY

10am CrossFit 

Strength : Power Snatch
– work 20 minutes on a perfect single rep. Focus on all the things we have worked on with the squat versus power.

WOD : For Time
Run 400m
21 Ring Dips
15 Overhead Squat 95/65
50 Double Unders
50 Situps
50 Wall Ball 20/14
21 Power Clean 95/65
21 Thrusters
Row 500m

Strongman (11am)

Strength : Find a max 50′ yoke carry in 20 minutes

WOD : 50 Deadlift 225/155
– EMOM 1 Stone Carry, 75′, heavy but doable without drop