July 28, 2015
Warm Up-
3″ Row, then:
5″ AMRAP (Warm Up Pace)
5 Snatch Pulls + 5 Snatch Hi-Pulls w/ Barbell
:30 PVC Pass Throughs Wrap Arounds
10 OHS w. Barbell, or PVC
:30 OHS Bottom Squat Hold w. Barbell or PVC
Strength-
Every 90 sec for 12min (9 sets):
1 x Snatch
*Start at 50-60%, & increase each lift working up to a heavy single. Only go for PR if increasing lifts are consistent, & feel good!!
WOD-
In 3 minutes, complete:
250m Row
Max Overhead Squats 115/75 in remainder of time
x 4 Rounds
Rest 1″ Between Rounds (new round begins every 4″)
**Score= Total # of OHS completed over all 4 rounds
(Partner up for rowers; second group begins 2min after group 1)
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