WOD Sat 12-28-13
December 27, 2013
WOD Tue 12-31-13
December 30, 2013

WOD Mon 12-30-13

 

Strength/Skill: Snatch

15 minutes, 5 attempts at a 1RM

– New athletes should perform more reps with less weight

Conditioning: Rowing Intervals

All athletes – 5 minutes to find your max “3-pull” instantaneous Calories/Hr

Then: 6 x 2 minute intervals

30 holding 90% of your pace from above

90 sec rest

Try to stay at exactly 90%, no more no less