January 31, 2018

ENDURANCE: 10 x 100 m row sprints (1:1 recovery – rest equal amount of time it took to row 100m)
WOD: 3 x 4:00 AMRAPs
5 x hang power snatch
7 x box jump 
9 x hand release push ups 

OLYWOD
WU: Burgener Drills w/coach
BENCHMARK: Work up 1 RM of A) power snatch and B) squat snatch – time cap of 20 minutes
STRENGTH: Overhead squat 5 x 5
WOD: 5 rounds for time of,
4 x Hang Power Snatch 
6 x Toes-to-bars
8 x Box Jump Overs