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Friday Jan 10, 2020

RussCF2016

Warm Up:
3 rounds with empty bar
10 reps,
SN Grip DL + Shrug + MSn + PwrSn + OH

SWOD:  
Power Snatch AMRAP
1min AMRAP 60%
rest 1min
2min AMRAP 70%
rest 1 min
3min AMRAP 80%
rest 1 min
4min AMRAP 90%

WOD:
5 Rounds
200m Row
20 Box Jump Overs (24/20)
10 KB Swings (53/35)
5 Strict Chin Up