180704 ~ Tom's Swim Cap!

Happy Birthday to our very own Italian Stallion Tom!!  Today's WOD was entirely designed and written by Coach Tom...I think we are all lucky that there isn't a pool close by......if there was, I think we would be getting wet!

Happy Birthday Tom!! We hope you have a great day!

Strength:

EMOM 12 min to find

 Max Snatch Complex

 Power Snatch – Full Snatch – Hang Full Snatch

Conditioning:

 “Swim Cap”

1200m run

32 Push ups

32 Box jump over

3 C & J @ 135/95

800m run

32 Push ups

32 Box jump over

2 C & J @ 155/115

400m run

32 Push ups

32 Box jump over

1 C & J @ 185/135

1 rope climb

(20 min Cap)

Cash Out:

Complete 10 Rnds

20s “L” Sit Hold from Pullup Bar

 40s Rest

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