WOD

Weightlifting Program Posted in the Red Room:
----------------------------------------------------------
SWOD:

Yoke Carry-60'(2xBW +)
Sled Push-100'(1.75BW +)
Hammer Strikes-30(15/15)

x4 Rounds:
----------------------------------------------------------
Skill:

Rope Climb-3
OHS-3@80%(Rack)

x5 Rounds:
----------------------------------------------------------
Conditioning:

400M Run
Sit Ups-60
1 Arm DB/KB Snatch-30(15/15)
800M Run
Sit Up-50
1 Arm DB/KB Snatch-20(10/10)
400M Run
Sit Up-40
1 Arm DB/KB Snatch-10(5/5)

For Time:
----------------------------------------------------------
Intervals:

500M Row-AFAP; 1min Rest x6 Rounds For Time:
----------------------------------------------------------