9 – 10AM LIFTING CLUB
(Coach Mike will be at his sons soccer game)
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 OHS
Then:
Mobility
SKILL / LIFT:
Warm up workout movements
WOD: (Teams of 4)
For Time:
7K Row
*One person rowing at a time.
While one athlete rows the other athletes must complete:
A) 300 Double Unders
100 Thrusters (115/75) (95/65) (75/55)
B) 100 Burpees
100 Hang Snatch
C) 50 Bar Muscle Ups
100 Dead Lift
*Sub. B.M.U for Pull-Ups accordingly.
Clock stops when 7K Row and parts A,B, and C have been completed.
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