WOD 9/29/16

Intermediate

Strength:

Walking kettlebell lunge – 5 x 5

Muscular Endurance:

EMOM for 10 minutes –

5 Hang power snatch

*50 – 60 % of your 1 rep max*

Metcon:

5 Rounds –

15 Toes to bar

5 Max distance broad jump

2 Suicide sprints

Beginner 

Strength:

Walking kettlebell lunge – 5 x 5

Muscular Endurance:

EMOM for 10 minutes –

5 Hang muscle snatch

Metcon:

5 Rounds –

15 Knees to bar

5 Max distance broad jump

2 Suicide sprints