Warm Up
- Coach warm up
Skills
- Skills: Rowing or Rowing Intervals
WOD
- Part A)
- “randy” for time
- 75 Power Snatches 55/75
- Part B) When clock hits 8 min mark athletes have until the 20 min mark to hit a max 2 position snatch 1 must be power right into second rep from the hang positon)
- *Score is randy time and weight total for both lifts
- * If athlete completes Randy before 8 min mark they rest until minute 8 begins
HIIT/Conditioning option posted daily at the box
