Aug 5

Workout of days past

Strength

8RM KB Front Rack Drop Lunges

*3-4 sets to build to 8 rep max for each leg *Front Foot on 45 or 25 lbs plate *https://youtu.be/EjGByhYeO-Q

Conditioning

Engine Test

8 RFT 500m Row 15 Burpee

*will test this workout again in 8 weeks *long workout, key is pacing the early rounds

WOD

4 Rounds 200m Run or 0.5km Bike 10 DB Snatch - Right (45/30) 15 Box Jumps (24/20) 10 DB Snatch - Left (45/30)