Friday, 17 October WOD

Warm Up:

400m Run

PVC shoulder movements

Snatch Prep with PVC then empty barbell


Power Snatch

5 sets of 5

Start at 55% of 1 RM then increase 5-10lb after each set


Rowing intervals

15 rounds of:

20 seconds rowing hard

40 seconds rowing soft


10 rounds for time of:

10 burpees

10 pull-ups


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