Congratulations Kari and Alex!
WOD
Strength
Snatch: Work to 1RM
Conditioning
In teams of 3, for 12 Rounds each:
12/8 Calorie Row
100M Sprint
Relay style, Partner A completes a full round, when they cross the finish line, Partner B starts the Row, and so on until all 3 complete 12 Rounds each. Guys row 12 cal, ladies row 8 cal.
Extra
After Class or in separate session
Front Squat: 60/3, 70/3, 75/3, 80/2, 83/2
2-3 sets of 5 Perfect kips + pull to ribcage on rings as warmup for…
2 attempts Max Ring MU – Rest 5 min. b/n attempts