Thursday 16th July 2015: Run Back to China

Thursday 16th July 2015: Run Back to China

WARM UP

1 Mile Run
30 Hollow Rocks
30 Supermen
30 V Sit Ups

STRENGTH
Dumb Bell Snatch & Squat Snatch
DB Snatch – 5 x 5DB Squat Snatch – 5 x 5

WOD
In 10 Minutes complete:
400 M Run
50 Kettle Bell Swings 45#W: 55#M
300 M Run
25 Box Over Burpees 20″W; 24″M
200 M Run
THEN:
5 Minutes to find your 2 RM Thrusters

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