Warm-up:
Row 500m, then 3 Sets:
10 Half Kneeling Press/side
10 Tap Swings on Bar
Strength:
Push Press 10-10-10-10
WOD:
3 Rounds For Time:
600m Row or 1400m Bike
8/5 Bar Muscle-Ups
TIMECAP: 15:00
Extra Work: Power Snatch, 40 For Time, 115#/75#
Warm-up:
Row 500m, then 3 Sets:
10 Half Kneeling Press/side
10 Tap Swings on Bar
Strength:
Push Press 10-10-10-10
WOD:
3 Rounds For Time:
600m Row or 1400m Bike
8/5 Bar Muscle-Ups
TIMECAP: 15:00
Extra Work: Power Snatch, 40 For Time, 115#/75#