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130807

7
Aug

130807

Athlete WOD

1) 20 min to find a 3 RM front squat. Perform 1 wall walk after each set

2) death by telephone pole; sprint the distance of 2 poles the first min, three, the second, four the third & so on until you can not complete the sprint in under a minute

Training WOD

1) 7*1 snatch + 3 snatch push press, work up to heavy load
2) Smolov 1/1 6*6 squat
3) 15 rds of;
:30 kcal row
:90 recovery row

Yes that’s 30 min on the rower. Try to keep kcals consistent!

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