November 22, 2016 

November 22, 2016

Warm Up-

2 RNFT:

15 Cal Row

10 PVC Passes/Wraps

10 PVC OHS

5/side Spiderman Reaches

Then:

1 Round: 5 Snatch Dead Lifts + 5 Snatch Pulls & 5 Hi Pulls + 5 Snatch Grip BNK Push Press + 5 OHS

Strength-

Every 90 Seconds for 7 Sets:

2 Snatches @ 85-90%

WOD-

In 3 Minutes:

21 OHS 95/65

21 T2B

*AMRAP Cal Row remainder of time

-Rest 3 Minutes-

In 3 Minutes:

15 OHS 95/65

15 T2B

*AMRAP Cal Row remainder of time

-Rest 3 Minutes-

In 3 Minutes:

9 OHS 95/65

9 T2B

*AMRAP Cal Row remainder of time