Thursday, November 16, 2017

VOD

Trouble and distress have come upon me, but your commands give me delight.

2k Team Row (Change every 200m)
+
2 Rounds
5 Muscle Snatches
5 Presses behind neck
5 Slow OHS

OVERHEAD SQUAT

5 X 8 : 5311

^^^5 min warm up to working weight

**Position and tempo is KING today NOT weight

5 sec to bottom
3 sec in bottom position
1 sec to top
1 sec transition between reps

ROW SPRINTS (100M)

100m Sprint
Rest 2-3min
x5*Record your fastest time

**Rest full 3 min if class time allows
this will assure MAX EFFORT Attempts