July 6, 2018

 

a) WARM UP:

  • Tabata Row (20s on, 10s off)…. For 10 rounds.

Mini-contest: add all m for each athlete, divide by how many in class to get the class average.

If there are more than 9 in class, have the athletes not rowing to complete burpees until the 10 round tabata is done.

   

Discuss all aspects of WOD. Warm up the push jerk and the db squat snatch.
c) WOD:

For Time:

  • 1,000 Meter Row

Directly Into…

5 Rounds:

  • 16 Toes to Bar
  • 12 Push Jerks (155/105)
  • 8 Alternating Dumbbell Squat Snatches (suggested 35/25)
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