August 21, 2013
SKILL: 500 m row for time
WOD: For time,
800 m run, then 7 rounds of:
7 x single arm KB snatch (right arm)
7 x single arm KB power snatch (left arm)
7 x strict pull ups (Rx, Bands, bands/jump/rr)
OLYWOD
WU: JYD + Burgener
SKILL: Every 90 sec for 15 minutes, 1 hang clean from pockets + 1 power clean at shins w/1 sec in this position. Build up load as you go. Keep the bar 2″ off the ground to keep lats activated.
WOD: For time,15-10-5 of
Thrusters
Burpees Over barbell
