WORK OUT OF THE DAY AU-9-11

JOG 1 MILE/ STRETCH 10 MIN

SWOD:
POWER SNATCH .8x2 45s rest between efforts
RESISTANCE SPRINTS (done via 1 person holding a rope, with a chute, or attached weights)

• 5x 50 yrd sprints
• 5x40 yrd sprints
• 5x30yrd sprints
• 10x10 yrd sprints
• 2x100 yrd sprints

DWOD:
          AMRAP IN 20 MIN

• 20 KB SWINGS
• 15 BURPEE PULL UPS
• 10 BOX JUMPS

FWOD:
          30-25-20-15

• POWER PUSHUPS **release from floor at peak of pushup**
• JUMP SQUATS
• WALL BALLS