July 28, 2015 

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)