7/11/2016 – WOD

Strength
Back Squat – 4×7 @ 75-80%

Conditioning
For Time
30 DB Snatches (alternating) 70/45#
40 Burpees
1 Mile Run
40 Burpees
30 DB Snatches (alternating) 70/45#

WOD Notes: TD = 14-25 minutes. DB should be light to where you can muscle snatch majority of the reps. Try to get your 1 mile run time even though you shouldn’t be running at 100% effort.

Nano 6 Challenge Rules (in order to place entry in reebok box):
1) Do Rage WOD that’s programmed that day
2) Record results on whiteboard
3) Finish in Time Domain (doesn’t have to be RX)
4) Verify attendance by class coach