FRIDAY

STRENGTH:

hang power snatch

3/3/2/1/1/1

Build to a heavy single or work on technique and don’t go too heavy

Level 1

hang power snatch

5 x 2 

focus on technique and stay light

CrossFit WOD:

1000 meter row

30 S2O 115#/75#

30 goblet squats 53#/35#

750 meter row

20 S2O 

20 goblet squats

500 meter row

10 S2O

10 goblet squats

250 meter row

LEVEL 1:

800 meter row

30 S2O 45#/25#

30 air squats

500 meter row

20 S2O

20 air squats

250 meter row

10 S2O

10 air squats

150 meter row