WOD 8.2.13

Level 1

A. Every 90 seconds for 9 minutes (6 Sets)
5 Back Squats (Heavier than last Friday)
Rest 3 minutes
EMOM for 6 minutes
3 Hang Power Snatches

B. 6x
100m Run
2 min.+ Rest

*No times, simply to put out and race the other people in your class

C. 3x
Jog 200m
Banded Stretch Hamstrings 30sec/side

Level 2

A. Every 90 seconds for 9 minutes (6 Sets)
4 Back Squats @ 80%
Rest 3 minutes
EMOM for 6 minutes
3 Snatches (70%)

*Must Squat

B. 6x
150m Run
2 min.+ Rest

*No times, simply to put out and race the other people in your class

C. 3x
Jog 200m
Banded Stretch Hamstrings 30sec/side

Back of left lower extremity.

Back of left lower extremity. (Photo credit: Wikipedia)

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