Wednesday 6-15-16

GROUP WARM-UP:
2 rounds
Lunge – Bear crawl
Spidey – Inchworm
Squat jump – SLM
Butt Kicker – High Knee

CONDITIONING:
OTM – 10 minutes
100 meter sprint

WOD:
“Prison Rules”
3 reps every :15 for 16 Intervals #95/65
Power Snatch
Power Clean & jerk
Thruster

The clock will be set for :15 intervals
You must complete 3 reps every :15
Interval 1-16 is Power Snatch
Interval 17-20 is Rest
Interval 21-36 is Clean & Jerk
Interval 37-40 is Rest
Interval 41-56 is Thruster

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