Tuesday

Weightlifting
Hang Power Snatch and OH Squat 8-6-4-3-2
Light to Heavy (Do not Put Bar Down until set is complete
Hang Power Snatch (Record Last lift of complex)
 
Overhead Squat (Record Last lift of Complex)
 
"WOD" Workout Of The Day
25 Minutes
(3 Rounds for time)
RX
Row 1000m x3 - 80-90% Effort
rest as needed between sets to increase intensity

FITNESS:
Row 750m x3 - 80-90% Effort
rest as needed between sets to increase intensity

rest as needed between sets to increase intensity.

After 1st row: stay within 15 sec of that time FOR 2nd and 3rd row

PENALTY: 1 BURPEE FOR EVERY SECOND OVER

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