WOD

Skill-work: 10 minReview Proper rowing technique Work on DU technique Conditioning:  AMR 35 Mins  800 M Run  100 DU’s /200 Singles  1000 M Row 

Skill-work: Extensive Snatch Form Skill-work  Spend 15 Minutes Building to a Heavy 2 Rep Full Snatch  Conditioning:  Every Minute On the Minute for 20 Minutes  Odd: 2 Heavy Full Snatch …

Skill-work: Weighted Dips  5 X 5  (Mod to Negatives)  Accessory  2 Rounds  12 Reps Banded U[right Row  12 Lateral Raises  Conditioning:  50-40-30-20-10  KB Swings (53/35)  Push-ups  200 M Sprint Between…

Skill-work: Every 90 secs for 8 Rounds  1 Pwr Clean + 1 Hang Sq Clean + 1 Thruster  Increasing weight (try for heavier than last time) Conditioning: As Many Rounds…

Conditioning:  AMR 30 Mins  30 Hip Extensions (or supermans) 30 Med Ball Cleans 30 DU’s  Bear Crawl down and back