11/19/2013
Programming A)
Skill
Rowing, Complete a minimum of 3000m in 30 minutes
WOD
3 Rounds for time
150m KB farmers carry
25 sit ups
Programming B)
Strength:
1) Work up to a heavy working triple of snatch complex ( 1 snatch high pull+full snatch)
2) 5 Rnds of snatch complex triple @ working weight
Cond:
6 rnds
5 Hang squat cleans
50' weighted barbell carry front rack
25 DU
Rest :45 between rnds
Posted on Mon, November 18, 2013
by roywollgast