Monday 10/7

Fitness


Push Press

Every 2 minutes for 5 sets

2 reps-building


WOD

"Ron Swanson"

20 minute AMRAP

10 snatches (75/45)

20 wall balls (14/10)

60 single unders


Performance


Push Press

Every 2 minutes for 5 sets

2 reps-building


WOD

"Ron Swanson"

20 minute AMRAP

10 snatches (95/65)

20 wall balls (20/14)

60 double unders


Competition


Push Press

Every 2 minutes for 5 sets

2 reps-building


WOD

"Ron Swanson"

20 minute AMRAP

10 snatches (135/95)

20 wall balls (30/20)

60 double unders


Notes:

For the push press portion of class you can build to a new 2 rep max if you feel good.  The workout is a long AMRAP so pick a weight that you can move fairly quickly.  The goal is to hold an 80-90% effort for the whole 20 minutes.