WOD 9/12/17
Fitness
1. Strict Shoulder Press
5×5
after every set 5-Heavy Goblet Squat
(remember this is your strength work so go heavy and challenge yourself)
2. 7RFT
100m Run
7-OH Squat 95/65
7-Burpees
Performance
1. High Hang Snatch
10×1 focus on no misses and rest no more than 90 sec between each rep
2. 7RFT
100m Run
7-OH Squat 95/65
7-Burpees
