8 AM WOD:
Foundations:
3 rounds for time of:
400 m Run
10 Deadlifts 155/95 lbs
20 Kettlebell Swings 53/35
30 Sit-up (abmat)s
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9 AM (weightlifting)
10 mins to establish a 1 rep max, Snatch
10 mins to establish a 1 rep max, C & J
Rest approx 3 mins between attempts
a) Glute ham raise 3 x 10 (strict, no swinging)
b) Turkish get up 3 x 6 (three left and three right)
