Wednesday September 6th, 2017

IWT

Phase 1

10KB snatch (5/arm) 2.0/1.5

2:00 run- Men 600m+ /Women 500m+

Rest 2 minutes   x3

Intermission = 5 minutes (including final 2:00 from previous round)

Phase 2

10 KB thrusters 2x 1.5/1.0 (one KB in each hand)

2:00 row- Men 600m+ /Women 500m+

 

Rest 2 minutes    x3

 

Intermission = 5 minutes (including final 2:00 from previous round)

Phase 3

3 rounds

8 pull ups

8 dips

8 sit ups

8 banded KB swings (pick your weight)

Rest 1:00 min

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