Burgner warm up
Jump shrug
Scare crow
Muscle snatch
Drop
Power snatch
Skill
Power snatch
WOD
12 Minute AMRAP
15 power snatches
7 burpees
CFE
Warm up & skill
Rowing technique
·
Drive
·
Hip
ext
·
Prying
·
Recovery
·
Full
stroke
WOD
Part#1
10 X Tabata Push
press
Part#2
Complete the
following:
Row 200m
Rest time is your
effort time
Row 400m
Rest time is your
effort time
Row 600m
Rest time is your
effort time
Row 800m
Rest time is your
effort time
Row 1000m
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