May 23,2018

lift: emom for 12

1 hang squat snatch

- increase weight as needed


wod: 12 min time cap

800 m run  

50 push-ups  

30 overhead squats 115/75


Post wod Strength

- we're getting back to 20 reps
choose: Back squat, Front squat, Deadlift
- start with Body weight
- will be doing 3x per week for about 8-10 weeks
- add 10 lbs each week


Endurance: Short, Mid, Long
Short= 8x100 m sprints 1min rest in between
Mid= 4x 400 m sprints 1 min rest in between
Long= 2x 800 m sprints 1 min rest in between