FRIDAY

fullsizerender-21WOD

Strength/Oly:
1.) Snatch Grip Panda Pull
6 x 2
(95% of 1RM)

2.) Drop Snatch
4 x 2
(work up to a heavy double)

MetCon:
1.) Every 1:30 x 10
200 m Sprint

2.) For Time
500 m Row
25 Burpees Over the Rower

Core Work (Done on your own):
Hollow Hold :45 seconds
10 Hollow Rocks
*rest 30 seconds
Hollow Hold :30 seconds
20 Hollow Rocks
*rest 30 seconds
Hollow Hold :15 seconds
30 Hollow Rocks