Warm Up:
Row 500m,
then 3 Rounds (Cut to 2rds in am class)
5x deadlift
5x power clean
5x front squat
5x push press
5x back squat
5x push up
stretch of your choice
Strength:
OMEM for 10 mins
3 x Squat Snatch @ 70%
Wod:
Complete 5 rounds of the following...
5x deadlift (150/100)
1 min max distance row
30 seconds rest
*Men if you fail to reach 250m and women 200m in any of your rows, complete a 50 burpee penalty at the end.
Row 500m,
then 3 Rounds (Cut to 2rds in am class)
5x deadlift
5x power clean
5x front squat
5x push press
5x back squat
5x push up
stretch of your choice
Strength:
OMEM for 10 mins
3 x Squat Snatch @ 70%
Wod:
Complete 5 rounds of the following...
5x deadlift (150/100)
1 min max distance row
30 seconds rest
*Men if you fail to reach 250m and women 200m in any of your rows, complete a 50 burpee penalty at the end.
Results:
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