Warm Up:
15 push press
500 m Row
400m walking lunges
Skill: Work up to 1RM Push press
WOD: 2 rounds for reps + meters rowed
-Round 1
Partner 1 Row for meters while…
Partner 2 max effort for 90 seconds at each station of:
Snatch-Deadlift-Hang Clean-Push press- Back squat
Rest 2 min.-switch positions and repeat then rest 2 minutes between rounds
-Round 2
Partner 1 Row for meters while…
Partner 2 max effort for 60 seconds at each station of:
Snatch-Deadlift-Hang Clean-Push press- Back squat
Rest 2 min.-switch positions and repeat
A long hard effort today. Really nice work from everyone. Hold your heads up high and be proud.
The 4:30 class deep into the WOD.
Matt demonstrates a picture perfect deadlift.
Will goes big…”if you’re gonna be a bear, be a grizzly”