Get Ready for Murph on Saturday!
Warm Up:
200m Run
11 Air Squats
11 Hang Power Snatch
11 PVC Overhead Lunges
(2 Rds)
WOD:
3000m Row for time
then... a separate time for:
5 Pull-ups
10 Hang Power Cleans (M=75/95/135 - W= 85/65/45)
15 Ab Mat Sit Ups
(4 Rds)
2 comments:
Very strong work tonight by the pm class. Thanks for changing your rowing style a bit and shooting for a little more power. Continue to play with those changes and find a pace that fits your body and style, and rowing will become a pleasure. Power Clean form was great by all. Thanks for coming out tonight. Looking forward to next week...
3000M Row for Time
Evans 13:12
Steve 13:11
John 14.32
Barry 13.56
Chelle 15.50
Caristina --
Brook 15:15
Gayle 17:31
Piper 16:50
Good Job from Wonder Women
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