Friday, November 19

Skill:

Rope clamp practice

Strength: 

15 min to find heavy 1-rep Front Squat

WOD:

4 rounds, 4 mins each, for max reps of:

Row, 500/400 m

15 Hand Release Push-ups

max reps in remaining time Hang Squat Snatches, 85/55 lbs (Rx+: 115/75)

Rest 1 min between each round.