Friday.September 8.2017



30 Single Arm High Pulls (each arm) 

30 Single Arm Strict Press (each arm) 

30 Weighted Box Step Ups (each leg) 



EMOM 12 


1 Power Snatch + 1 Overhead Squat @ 70% of 1RM Power Snatch 


Partner WOD 


2000m Row (alternating every 250 or 500m) 

Partner must hold barbell in front rack while off the rower (135,95) 


2000m run (alternating every 200m) 

Partner must hold KB in front rack while resting from the run 


*if at any point the barbell or KB are resting on the floor. Both partners must perform 10 burpees together