Friday August 25, 2017

Warm Up
200m Run
4 alternating sampson stretch
6 push ups to down dog
8 alternating spidermans

then

Empty Bar Warm Up

Mobility
Banded Lat stretch 1 min

WOD
"Runners Delight"
With a running clock
0:00-10:00
Run 1 mile
Max Cleans 
115/80
10:00-13:00
REST
13:00-20:00
800m Run
Max Shoulder to Overhead 95/65
20:00-23:00
REST
23:00-27:00
400m Run
Max Power Snatch 75/55



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