7 rounds of 45 seconds of work followed by 90 seconds of rest - 30 DU + AMRAP 50/35 DB OH lunge steps. Followed by 7 rounds (also of 45 seconds) of 16 reps of 50/35 DB snatch + AMRAP T2B
Today's Workout (WOD):
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Round 1:
Resting 1:30 after each interval
1000/800 2km +4
750/600m 2km +2
500/400m 2km + 0
250m/200m 2km - 2
Rest 3 minutes...
Round 2:
Resting 1:30 after each interval
1000/800 2km +3
750/600m 2km + 0
500/400m 2km -3
250m/200m 2km Sprint!
B: Bench Press Based off your 3 RM
1x10 at 60%
1x8 at 70%
3x5 at 80%
1xAMRAP at 85%