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
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