February 21, 2015 

February 21, 2015

Warm Up-

5″ Run

With a Partner:

Med ball throws 20/14

10/side shot put style (no spinning)

20/side  side twist

10 overhead backwards

10 overhead forwards

X 2

PVC Complex + Burgener Warm Up w/ empty barbell

Strength-

3 x 3 Hip Snatch (55-65%)

Then:

3×1+2 Snatch + OHS @ 75%

WOD-

In 2″:

Row 250m

Max Reps OHS 115/75 Remainder of Time

*Rest 1″

x 4 sets

Ater 4th set, Rest 1″, then Run 400m TT