Wednesday, July 13th, 2016

Warm Up

250m Row

Then 2 Rounds of:

:30 Samson Stretch
10 Scorpions
10 Good Mornings
10 Pass Throughs

 

A) Strength/Skill

Power Jerk + Jerk
Every 2 Min for 10 Min @ 55-60%

Pause Back Squat
Every 2 Min for 10 Min Work Up to a 2 RM

 

B) WOD

12 Minutes

Row 1000m

As Many Rounds as Possible with Remainder of Time
7 Shoulder to Overhead 115/75
15 Abmat Sit-Ups

* Row is a buy in
* Score is Total Rounds + Reps