WOD:

A. In 10 minutes, build up to a 3RM TNG squat snatch

B. Spend 5 minutes working on HSPU

C. 14 minute AMRAP of:

5 HSPU

7 squat snatch 95/65

9 CTB pull-ups

Cool down: 5-10 minutes of any of the following: stretching, flexibility, mobility, myofascial release/rolling out

CFHSV Running & Endurance WOD:

run 1 mile, rest 2 minutes

run 1 mile, rest 1 minute

run 1 mile, rest 30 seconds

run 1 mile, rest 15 seconds

run 400m

meet at the Cross Country Course at 8am