Semi-Pro WOD:
10 min to find 1 rm Power Clean
10 min to find 3 rm Strict Press
10 min to find 5 rm Back Squat
Rest 5 min (recovery and equipment set up)
The New 357 Magnum:
3 DB/KB snatches 53(5)/35
5 (0) yd shuttle sprint
7 burpees
7 min AMRAP
Fat Loss and Performance WOD:
300 m shuttle
rest 5 min
1 minute of push ups
rest 2 min
2 minutes of sit ups
rest 2 min
3 minutes of tire flips
rest 5 min
1 mile run for time!
The Start
The Finish
And Better than Before!
10 min to find 1 rm Power Clean
10 min to find 3 rm Strict Press
10 min to find 5 rm Back Squat
Rest 5 min (recovery and equipment set up)
The New 357 Magnum:
3 DB/KB snatches 53(5)/35
5 (0) yd shuttle sprint
7 burpees
7 min AMRAP
Fat Loss and Performance WOD:
300 m shuttle
rest 5 min
1 minute of push ups
rest 2 min
2 minutes of sit ups
rest 2 min
3 minutes of tire flips
rest 5 min
1 mile run for time!
The Start
Image
The Finish
Image
And Better than Before!