Wednesday 7-9-14

 In WODs

***REMINDER: All classes after 6:30AM Friday will be at Nantasket beach. Also, only class on Saturday is 9AM at Nantasket beach***


**PLEASE sign up to row as part of our 24 hour event!  Sign up here

Warm Up

Junkyard Dog
Burgener Warm Up


Hang Squat Snatch
Squat Snatch


A. 10 min. EMOM
Hang Squat Snatch + Squat Snatch
Start at 65% of Snatch 1RM and on minute 5, increase to 70%

B. 3 RFT
200m Sprint
25 KB Swings (70/53)
50 Double Unders


Travel WOD

B. 4 RFT
200m Sprint
50 Tuck Jumps

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