lydia-valentin

REGULAR CLASS:
1. Snatch
10 Minutes to establish a Heavy Single
then 1 @85%, 1@90%

2. WOD
21-15-9
Squat Snatch 95/65
Chest to Bar Pull-up
L2: 75/55, chin over bar
L1: 45/ 35 or less, Jumping chest to bar pull-ups

MASTERS:
1. 3 Rounds Not for Time:
R Arm Farmer Carry (down and back)
L Arm Farmer Carry (down and back)
10 Good Mornings (empty BB)
10 Single Leg RDL
20 Bent Over Rows
2. Double Under Practice
3. Death by 10 m

ENDURANCE:
In teams of 2:
Row 3k (rotate every 250)
200 KB swings (1.5/1) (rotate every 20)
1000m run (rotate every 200m)
400 DU (rotate every 25)