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Friday, June 22, 2018

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(Practice / Lactate Threshold 8-12 min)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 10 push-ups, 30 sec row, 5 push-ups, 30 sec PVC pass thru, 30 sec power snatch into OHS, 5 BB power snatch, 5 BB squat snatch

WOD

18 min of work
15 Burpees over erg
40/30 Calorie Row (RX 50+ & mod: 30/20 / step-overs)
15 Burpees over erg
40/30 Calorie Row
15 burpees over erg

Then, with remaining time… Establish a heavy 1 rep snatch (power, squat, or split).

Score: your finish time for the row/burpee portion and your final successful snatch lift

Post WOD

3x not for time
15 Tubing torso twists / side
10 DB or BB bicep curls
15 GHD Back extensions
Rest as needed between sets.

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