(424) 277-0928 [email protected]

Saturday 12.10.2016

Partner WOD

For time:

2000m Row

50 Hang power snatches 95/65lb

50 Alternating box overs 24/20″

50 Synchro KBS 53/35lb

50 Burpees over partner

500m OH plate carry 45/25lb

1000m Row

Wednesday 9.28.2016

Strength

Snatch

1 – 1 – 1 – 1 – 1 – 1

Snatch with 2sec pause below knee + 2sec pause at mid-thigh + 2sec pause at high hang

WOD

4 Rounds

200m Row

20 WB’s 20/16lb