11.10.18

WOD
Run Wild (Time)
3 Rounds / Time cap 25 min
600 Meter Run
21 Hang Squat Snatches 35/25

Rest 2:00

1 Round
600 Meter Run
75 Wall Ball 8/6 2,7 m

Sc1:
3 Rounds
500 Meter Run
15 Hang Squat Snatches 35/25

500 Meter Run
75 Wall Ball 7/5 2,7 m

Sc2:
3 Rounds
400 Meter Run
21 Hang Squat Snatches 25/15

400 Meter Run
75 Wall Ball 6/4 2,7 m

FIT

WOD WARM UP
## Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance

## Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts

## Couch Stretch – :30 Seconds Each Side
## Ankle Stretch – :30 Seconds Each Leg

100 Meter Run
5 Hang Jump Shrugs (Jumping with Heels Down)
– – – – – – – – – – – – – – – – – – – –
Establish Receiving Position
3 Pausing Overhead Squats
3 Snatch Balances
– – – – – – – – – – – – – – – – – – – –
3 High Hang Power Snatches
3 High Hang Squat Snatches (Power if doing Power Snatches)
– – – – – – – – – – – – – – – – – – – –
3 Hang Power Snatches
3 Hang Squat Snatches (Power if doing Power Snatches )

## 1 Round
200 Meter Run
10 Hang Squat Snatches (Empty Barbell)
– – – – – – – – – – – – – – – – – – – –
Build to Workout Weight
– – – – – – – – – – – – – – – – – – – –

CategoryWOD