August 4th 2 weeks out....

Warm up:

Run 10 minutes @75% effort

3 attempts max unbroken Double unders

3 Attempts max unbroken muscle ups


SWOD:

Snatch- Find a 1RM for the day

Then do AMRAP 8 Minutes at 80% of the 1RM


Muscle endurance:

10x100m sprints

Run to the 100m mark, turn around and walk back, your rest time is how long you take to walk back. Attack each sprint @ 100% effort!!!



WOD:

For time:

500m Row

50 Burpee Pull ups

500m Row