wod
4 rounds
800m run
2:00 min rest
intermediate
600m run
2:00min rest
beginner
400m run
2:00min rest
warmup 8 min AMRAP
1 alt. Elbow to instep/jog
2 soldier kick/jog
3 alt Cossack squat/jog
4 alt hamstring scoop stretch/jog
5 alt knee hug/jog
6 up down/jog
7 broad jump/jog
skill work 15 min
10 snatch grip deadlifts
100m slow run
10 snatch deadlifts and shrug
100m medium paced
10 partial overhead squats
100m faster paced
10 hang power snatch
100m sprint
10 power snatch
100m wod pace