Warm Up
One Time Through
30 Burpees
15 Deadhang pull-ups
30 plank-ups
-stretch shoulders and hips with bands
Strength
Work up to a 1 RM Overhead Squat
WOD 1
4 Rounds
10 power snatches as fast as possible- record split time
Rest 1 minute
Report all 4 split times
Games- (135,95)
Regional (115,80)
Open (95,65)
WOD 2
Row 1000m
Rest 3 minutes
Row 750m
Rest 2 minutes
Row 500m
Rest 1 minute
Row 250m
Record all split times