September 20, 2017

CrossFit: 

Warmup:
Row 750m (Before WB)
PA Snatch Warmup x 2
Snatch Balance x 3 (Build)
Halting Snatch x 3 (Build)

Strength:
Snatch
Level 1: Technique
Level 2: 4 x 2 (Build)

WOD:
“Jen and Ross”
3500 m Row
*Rotate every 350m
100 Power Snatch (95/65)
*While partner is rowing

Hump Day Pump:

Close Grip Bench Pyramid – 10-7-4-1-4-7-10

Single Arm DB Rows 3 x 10

5rds
12 Dips
12 DB Step Ups
12 Hammer Curls