9 – 10AM LIFTING CLUB
8AM & 10AM – TEAM WOD
WARM UP:
400 M. Row or Run
Then:
2 Rounds
10 Pass Through’s
10 Good Mornings
10 Snatch Extensions
10 Snatch Pulls
10 Front Squat
10 Push Jerk
Then:
Mobility
SKILL / LIFT:
Warm up workout movements
WOD: (Teams of 4)
For Time: (17 Min. Cap)
5K Row
*One person working at a time.
While one athlete rows the other 3 athletes must complete:
400 Double Unders
100 Thrusters (115/75) (95/65) (75/55) (65/45)
100 Hang Snatch
100 S2O
400 Double Unders
75 T2B
*Switch out as needed.
**Workout end when all work is finished.
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