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January 23, 2014

Row 500m

CF Warm up x 2

Group Dynamic: 3 Rounds

10 Burpees

20 Jumping Jacks

10 Air Squats

10 PVC Pass Thru's/Windmills

 

Strength: 7 sets of 3 Push Press

* Keep same weight for all 7 sets. 80% of 1 RM

 

WOD:

400m Run

9 Snatches (135/95)

400m Run

15 Snatches

400m Run

21 Snatches

400m Run

TIME!


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