February 6, 2014
1) Hang Snatch (1″ above knee)
3 x 3 reps @ 80 – 85% 1RM
Rest 2 min b/t sets
2) Row 500m for time
15 toes to bar/30 double unders
Row 500m for time
15 toes to bar/30 double unders
Row 500m for time
Complete the 500m rows and
rest 3 – 5 min. During the rest
complete 15 toes to bar and 20
double unders not for time.
Endurance WOD:
(half) – 20 minutes of 90 sec on and 30 sec off
(whole) – 30 minutes of 90 sec on and 30 sec off
