Friday.September 8.2017

WARMUP:

 

30 Single Arm High Pulls (each arm) 

30 Single Arm Strict Press (each arm) 

30 Weighted Box Step Ups (each leg) 

 

STRENGTH:

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) 

-then-

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