Thursday September 10th- IWT- Front Squats
Oly Work- Snatches- warm up drills, then warm up to about 70% then…
warm up to about 65-70% Front Squat
WOD- 3 Rounds- rest 2 min between rounds-complete 8x burpees during rest
5x Front Squats
20x Pulls on the Rower under-pick a target split time to stay under
gals-(1:45) 1:50, 1:55, 2:00 pace / guys-(1:25) 1:30, 1:35, 1:40 pace
**every round that the target pace is not held for 20 strokes, you must complete 3 front squats after IWT for each**
Score= Weight and number of additional front squats done at the end.
Post Work- Cool down row.
Couch Stretch, Pigeon Stretch, Pec Stretch inside Rig.