Sunday's WOD @ 1:30

Warm-up

Run 400m

Then three rounds of:

7 DB Bench press

7 DB Front squats

7 OHS

Stretching and discussing class for the day

Strength/Skill

Squat Snatch 3-3-3-3-3

WOD

Five rounds for time of:

15 Ring rows


15 Bench press,

15 Back squat

Set up rings and box such that heels are at the height of the bottom of the rings.

Recovery:

Short yoga sequence