Thursday, January 10, 2013
BEN HUR
Warm up: 400 m run, 2 x 10 push ups, 10 pass thrus, 5 pull ups, 15 sit ups
Skill/Focus: Rowing
WOD
500 m max row
5-10 min rest/prep for emom
EMOM for 10 min
3 power snatch 115#/80#
5 BO rows same weight, each rep from the ground
Score is 500 m time and # rds completed in the emom
BEN HUR
Warm up: 400 m run, 2 x 10 push ups, 10 pass thrus, 5 pull ups, 15 sit ups
Skill/Focus: Rowing
WOD
500 m max row
5-10 min rest/prep for emom
EMOM for 10 min
3 power snatch 115#/80#
5 BO rows same weight, each rep from the ground
Score is 500 m time and # rds completed in the emom
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