May 11, 2016

(WOD)

A) FOR TIME:

2000m Row

20 Snatches (95/65)

60 Pullups

20 Snatches (95/65)

2000m Row

*Rx = Squat Snatch / Scale = Power Snatch

*25min Cap for classes

SUB ACCORDINGLY!

(SUPPLEMENTAL)

A) SNATCH

Take 15 minutes to find a 1RM

B) Elevated – leg crunch test

C) Class WOD – Use 80% of BW for Snatches

(BURN)

A) 3 ROUNDS:

400m Run

10 Burpees

…Rest 1 minute between A & B…

B) 3 ROUNDS:

12 Cal Assault Bike

10 KB Swings

…Rest 1 minute between B & C…

C) 3 ROUNDS:

20 Cal Row

10 Goblet Squats