9am, 10am, 11am, Noon
Fitness
Strength:
A. Hang Power Snatch - 8 minutes of form work
B. Barbell bent over rows
5 reps X 4 sets
Wod:
for time:
750 meter row
75 wall balls
Performance
Strength:
A. Power snatch- build to a tough double (not TNG)
B. Pendlay rows -
5 reps x 4 sets
Wod:
for time:
25 CTB pull ups
75 wall balls
1000 meter row
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