Power snatch
3-3-3 (rest 2 minutes )
3-3-3 (rest 2 minutes )
work up to 80 % of your one rep max
Pendlay Rows
4 x 5 (rest 2 minutes)Complete 1 Round of the following every 3 minutes for 12 minutes
30 Wall Balls
15 Push Ups
10 KB Swings (heavy)
Post WOD
500 Meter Row
50 Ab Mat Sit Ups
pS: 95-105-115-115(2)
ReplyDeletependlay rows: 95-115-115-115
metcon with 2 pood KBS...rough
post: leisurely 500m row @ 1:49
50 ab mat situps.
Power Snatch: 95-115-135-135-155(f)
ReplyDeletePendlay Rows: 135-135-135-155
Metcon @ 2pood / 20# WB
500m Row: 1:53
50 AB Mat SU