2/26/2014

WARMUP

Pass through
Push up
Wall squat
Walking lunge
Sit up
Back ext

BUY IN

Back Squat
3 reps 65%1rm
3 reps 75%1rm
Max reps 85% 1rm (aim for 8 - 12 reps)

SKILL

Burgener
Snatch - power or squat

WOD

In teams of 3:

For time - As a team complete -
Row 5000m
Snatch 4000#
150 burpees

*Reps can be broken up in any way and all 3 partners can work at the same time . All 3 athletes should be on a different exercise at all times
**Each athlete can have own bar for snatch

If necessary, n teams of 2:

For time - As a team complete -
Row 4000m
Snatch 2000#
75 burpees

If only 1 person

For time -
Row 2500m
Snatch 2000#
50 burpees

CASH OUT

Recover

MOBILITY

H/S and chest