9/17/14 Wednesday

Performance

A. OHS;

*Work up to a Heavy Single in 15minutes

*Build to a tough 3 reps for beginners

 

B. Hang Squat Snatch;

Work up to a heavy Single in 10 min

*1 reps EMOM for beginners

 

C. Row Sprints; 300m x 5 sets, rest 1min b/w sets

*Goal is to maintain fastest pace on all 5 sets

 

Competition

Wod will be posted at gym