Saturday 3.30.19

In 12 Minutes 

Row as Far as Possible 

WOD

AMRAP 7

3-6-9-12-etc...
Hang Dumbbell Clean and Jerks (50#/35#)
Chest to Bar Pull ups 

REST 3 MINUTES

AMRAP 7

3-6-9-12-etc... 
Double Dumbbell Snatch
Burpees 

Above & Beyond

2 Sets

3 Minutes Easy Bike or Row 
8-10 Barbell Glute Bridges 

5 Rounds 

Run 4 Minutes Out and 4 Minutes back
Rest 2 Minutes
*Goal is to be able to maintain same pace back as out and reach your start line. 
*Adjust each round as needed to hit mark. 

10 sets for quality 

5-8 Strict Toes to Bar 
Max Unbroken Strict Pull Ups 
*Goal is to beat Tuesday's score.

5 X 3 

Snatch pull @ 90+% of 1 Rep Max Snatch
*Technique focus.
*Re-set after each rep, but keep hands on bar. 

Chelsea JungComment