WOD 1
Burn Like a Hot Tamale
Row 250m (Bike 600m)
10 Burpee Over Rower
10 American KBS 53/35lbs
10 Burpee Over Rower
10 American KBS 53/35lbs
Row 250m (bike 600m)
Goal is Sub 4:00

Warm it up! 
2 Rounds
200 m run or 100 ft VC
10 x 3 way shoulder (Banded Pass Through, Pull Aparts, Flies) 30 reps total
:30/:30 Side Pillar
then…
5 sets
3 Snatch High Pull
2 Muscle Snatch
1 Power Snatch

Strength
Push Press 5x5
Push Press for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Get moving! 
3 rounds
:90 Aerobic (Bike, VC or Row)
1x Cindy (5 Pull Ups 10 push ups, 15 Air squats/lunges)
15/15 Lateral Banded Walks
10/10 Forward /Back ward Monster Walks

Lynne
AMRAP in 5 Rounds NFT

Oly ‘warm up’
Every1:15x10

Strength
Front Squat 5.5.3.3.1.1

Wod 1
3 rounds

Strength
Back squat 1x10

Strength
Front Squat 1.3.3.3.3.3.3
Build to about 80-90% of 1RM
#1: 1 rep@80%
#2: 3 reps@70%
#3: 3 reps@70%
#4: 3 reps@65%
#5: 3 reps@65%
#6: 3 reps@60%
#7: 3 reps@60%
WOD
AMRAP in 12 min