THURSDAY FEBRUARY 26, 2015

STRENGTH

DEAD LIFT  (ADD 10LB TO 1RM)

58% X 5 -- 63% X 3 -- 72% X 3 -- 81% X 3+

 

CONDITIONING

WOD 1

FOR TIME

1000 METER ROW THEN

3 ROUNDS

15 GOOD MORNINGS     RX=65/45  A=55/35  I=45/25

20 DB/KB 1 ARM SNATCHES  RX=55(50)/35  A=45/25 I=35/18 (10 each arm)

WOD 2

500 METER ROW SPRINT FOR TIME

2 SCORES -TIME FOR EACH WOD--TIME BETWEEN EACH WOD IS DISCRETION OF THE ATHELETE  -MUST BE DONE IN TIME FOR STRETCHING AND USE CLOCK  ON ROWER FOR WOD 2