07 May WOD- Friday, May 8

Get your Costumes ready and lets have some fun! No group classes Saturday

Warm-up

Row 500 m w/o straps at a 20s/m rate
Dynamic stretches

WOD 1: Row max calories in 50 pulls

2 attempts
3 min cap per attempt
2-3 min rest between attempts

Snatch warm-up

WOD 2: for time (16 min cap)

2 rds
10 Hang Power Snatch
10 OH BB lunges (total)
then,
2rds
8 Hang Power Snatch
8 OH BB lunges
then,
2 rds
6 Hang Power Snatch
6 OH BB lunges

Lv1: 45/35
Lv2: 65/45
Lv3: 75/55

*Struggle with the Overhead position? Do Front rack lunges instead

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