Thursday, February 7, 2019

Friday, 8 February

Warm up:
10 PVC PT
10 PVC ATW
10 kipping swings
10 banded face pulls
10 GHD sit-ups
10 push-ups
1:00 handstand
Row 250m

Strength:
10:00 to establish 1RM for the snatch (power or squat)

WOD: (buy-in through cash-out is for time)
buy-in:  Row 1000m
3 rounds
25 deadlifts (75/55)
20 hang power clean (75/55)
15 hang power snatch (75/55)
10 back squat (75/55)
5 lateral over the bar burpees
cash-out: row 1000m

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