Make plans to join MP this Saturday for a free WOD at 0900!

 

Skill:

Transitioning on and off the rower

10 reps of:

Get on, row 30m, get off, rest 30 seconds

 

For quality

 

Conditioning:

30 Double unders

20 Burpees-over-bar

10 Power Snatches (95/63)

 

2 rounds for time

(9:00 cap)

 

Strength:

Overhead Squat

5 reps @ 45%

4 reps @ 60%

3 reps @ 70%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

4 reps @ 80%

 

For quality

 

 

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