Warm up: 10 pass thrus, 10 windmills; 2 x 250 m row, 10 rdl's, 8 push ups, 5 ring rows
Mobility: Burgener warm up
Skill Focus: Power Snatch
Warm up and build to a . . .
Levels 2 & 3
Power Snatch 1RM
Level 1
Power snatch 3. 3. 3. 3 (add weight ea set if form permits)
WOD:
Levels 2 & 3
1-10 renegage rows 35-50#/20-30#**
10-1 manmakers
Level 1
1-10 renegade rows
10-1 manmakers
for time
Seems like quite a few want some revenge. . .
Congratulations to Robby for completing his Level 1 cert at CF SS (Jax) this past weekend!
Mobility: Burgener warm up
Skill Focus: Power Snatch
Warm up and build to a . . .
Levels 2 & 3
Power Snatch 1RM
Level 1
Power snatch 3. 3. 3. 3 (add weight ea set if form permits)
WOD:
Levels 2 & 3
1-10 renegage rows 35-50#/20-30#**
10-1 manmakers
Level 1
1-10 renegade rows
10-1 manmakers
for time
Seems like quite a few want some revenge. . .
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Congratulations to Robby for completing his Level 1 cert at CF SS (Jax) this past weekend!
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