Thursday 10.1.2015

Strength

3 x 500m Row
*rest as needed
(goal is to go faster each round. Start out at 80% on the first 500m, 90% on the second and then go all out on the last)

Conditioning

12min EMOM
Even 5 Power snatch 135/95
Odd 8 Bar Facing Burpee

Beginners’

Strength
5 x 5 Push Press

Conditioning

10 min EMOM
5 Power Snatch
5 Bar Facing Burpee

Finisher
100 Banded Push downs