Thursday, February 17

Pisgah Kids: 3:30pm

Rebuild option available in all classes:

Strength (All Athletes):

Every 2 mins for 18 mins, alternating between:

12 Alternating Dumbbell Bench Press, pick load  @20X1

6 L/6 R Single Arm Landmine Rows, pick load @2111

Hollow Rocks, 1 min

WOD

FT: Power Snatches and Double Unders

For time:

75 Power Snatches, 75/55 lbs

Every 1 min (starting at 0:00) complete: 30 Double Unders (30 Singles)

Rebuild Option (can be done in lieu of WOD)

3 rounds for quality of:

8 Goblet Squats, pick load @32X1 (if more load is needed, perform double kettlebell front racked squats)

Rest 1 min

10 L/10 R Posted Single Leg Deadlifts, pick load @3011

Rest 1 min

Windshield Wipers, Accumulate 1 min

Rest 1 min