WOD 1: 2K Meter Row for Time. Men’s Damper will be set to 6, Female’s will be set to 5. Men’s Time Cap is 9 minutes, Female’s time cap is 10 minutes. Every meter would count in event of hitting the time cap.

REST 1 MINUTE and being WOD 2.

WOD 2: 5 MIN AMRAP, Unlimited handswitch Kettlebell Snatch 53/35, Scaled will be 35/18. You can NOT set the KB down at any point, it has to be in continuous motion (exception is to rest at THE TOP of the snatch).

This week we will be going over basic movements, so if you have any weaknesses now is the time to work on them. There is only three more training days, so lets stay healthy and active with light lifting and doing lots of mobility. NO INJURIES BEFORE THE GAMES!

WOD

5 Clean and Jerks 165/115
10 Burpees with 25# plate
15 Sit-ups with 25# plate
20 One arm KB snatches 1.5/1 pood
15 Sit-ups with 25/15 plate
10 Burpees with 25/15 plate
5 Clean and jerk 165/115