THURSDAY JANUARY 8, 2014

STRENGTH

RING ROWS

4 sets x 10 reps

CONDITIONING WOD

"TAG TEAM LOOK ALIKE"

10 MINUTE TIME LIMIT

COMPLETE 3 ROUNDS

15   PULL UPS   RX= NO ASSIST  A= NO ASSIST  I = ASSIST

15   BURPEES

15   STRAIGHT LEG SIT UPS  RX =TOUCH TOES  A=TOUCH TOES  I=TOUCH KNEES

THEN WITH THE REMAINING TIME COMPLETE AS MANY SNATCHES AS POSSIBLE 

RX= 95/65  A=85/55 I=75/45

--CORE EQUALS TO SNATCHES DONE--IF 3 ROUNDS NOT COMPLETED ADD ONE SECOND FOR EVERY REP NOT COMPLETED AND POST TIME--( IE 10 SIT UPS SHORT OF COMPLETING THEN POST 10:10 OR IF FINISH ROUNDS AND COMPLETE 10 SNATCHES POST 10)