(Practice / Lactate Threshold 8-12 min)
Warm-up: 5 min running clock to complete as much as possible of: 8 pole jog, 10 push-ups, 8 pole jog, 15 tubing back flies, 10 sec chin over bar hold, 15 wall squats
SOD
5 x 5^ Back Squats & 3 x 15 GHD Sit-ups (18 min)
WOD
9 min AMRAP
10 DB Alternating Snatch (5/arm) (50/35)
15 V-ups
10 SA OH DB Lunges (5/leg)
15 Ab-mat Sit-ups
