Tuesday, April 17, 2018

WARM-UP

15 Ring Row

15 Empty Bar Straight Leg Deadlifts

15 Push Up

10 Iron Cross

10 Scorpion

Burgener Warm-Up

1 min Squat Hold

1 min Pigeon Stretch

STRENGTH

Power Snatch - 4x3 @ 85%

Snatch Pull - 3x4 @ 105%

Back Squat - 4x3 @ 85%

WOD

FOR TIME

Row 1,000m 

50 OvH Squat w/ Empty Bar

30 Pull Up 

*next athlete will begin workout with first available rower, do not substitute the order of the workout*