Friday, Jan 13th, 2017

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See you there!

Warm Up

2 Rounds NFT of:

10 Cal Row
10 Ring Rows
10 AMSU
:30 Samson Stretch

 

A) Strength/Skill

10 Min EMOM
125m Row Sprints

10 Min EMOM

Even Min: :30 Hold Plank
Odd Min: :30 Hollow Hold

 

B) WOD

10 Min Amrap:

10 Power Snatch 95/65
10 Chest-to-Bar Pull-ups
10 Thrusters 95/65
10 Box Jumps 24/20

*Coaches, if there isn’t enough rowers, just start people on the 2nd EMOM first and then switch after the 10 mins.