24-Mar-18

A.

Warm Up: For Quality

Coaches Warm Up

-3 Rds NFT

5 Ring Rows

10 Push Up Drills

15 Wall Balls

B.

Weightlifting: Power Snatch

Find A 1RM

C.

WOD: 5 Rds For Time (20:00 cap)

400m Row

21 GHD Sit Ups

12 Power Snatches 95/65#

D.

Cool Down: Pattern Reset

10 GHD Hip Ext

10 Close Grip Swings

10 Wall Squats

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