Warm-Up: JA’s, high knee walk, butt kick run, 2-shuffles, 2-karaokes, 4-50%sprints. Part#2: 20-snatch grip dead-lifts, 15-hang power snatches, 10- hang snatches, 5- snatches.

Strength: Snatches 1) 5 x 40% 2) 5 x 50%, 3) 5 x 60%

2012 Fundamentals graduates find new 1RM

Wod: Seven rounds of 1-15′ rope climb, 10-wall ball, 15-kb swings, 20-double unders. 

RX: 20 / 15, 55/35  L-3:  16/12, 30/25, L-2: 10/25

Youth Athlete

Strength:

Speed:

SealFit

Endurance:

Pre wod skills:

Post WOD recovery: