6/30/16 – "The Blacklist"

Group Warm up 
Group Mobility 

Strength 

4×3 Muscle snatch – rest 2:00 between sets. 

3×1 ( 1 power snatch + 1 Snatch balance + 1 overhead squat ) *Heavier than last week! 1:30 rest between sets. 

WOD ( Workout of the day ) 

"The Blacklist" 

In a team of 2, alternate every full round until you complete 12 rounds total. * 6 each! 

50ft sled push (305lb/235lb)

6 Burpee box jump over ( 30/24")

10 Thrusters (95/65lb)

*All workouts can be scaled on an individual basis. 

 

Share