Tuesday 7.19.2016

Strength

Post WOD 100 Calorie Row

Conditioning

“Pain and Gain”

5 Rounds

Max Effort 30 sec on/off
Min 1 Power Snatch 75/55
Min 2 OHS 75/55
Min 3 Row For Cal
Min 4 Rest

Finisher
3 x 5 Turkish Get-ups (per side)

Competition
15 min to find 1RM OHS from Rack

Beginners’

Strength

Post WOD 50 Calorie Row

Conditioning

4 Rounds

Max Effort 20sec on/40 sec off
Min 1 Power Snatch
Min 2 OHS
Min 3 Row For Cal
Min 4 Rest

Finisher
5 min Turkish Get-up Work