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Friday

 

Warm Up

ROWLING 

SKILL

Snatch

Strength

Snatch

  • 2 @ 70
  • 2 @ 70
  • 2 @ 80
  • 2 @ 80
  • 2 @ 90
  • 2 @ 90
  • 1 @ 95+
  • 1 @ 95+

 

WOD

Work     Rest

5              2

4              1.5

2              1

1              *Pat Yourself on the back and high five your fellow athletes

  • 2 Thrusters (115/75[ZW4] )
  • 4 Pistols[ZW5] 
  • 6 Sit ups
  • L1: (95/65)(seated pistols)
  • L2: (75/55)(seated pistols)
  • L3: Scale as needed

Cash Out: Row 1000 Meters

Challenge of the week: Pick a Crossfit Resolution: a skill, a lift, or something like making it 4 days a week. Write it at the bottom of the PR board.