September 1, 2015

A) Warm up400 m run

3 rounds not for time:

30 second Freestanding handstand Hold

10 Superman’s

L-sit x 30-45 Seconds
B) Every 90 seconds for 12 minutes:

Hang Snatch + Snatch
C) 8 Sets for times:

50 yard Sprint with a 10 yard flying start.

(Start 10 yards back, accelerate to full speed, and start timing when you hit the “0” yard marker)

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