Friday 12.13.13

Buy In: "Rowling" tally points for ten frames. Low score wins. Click on where is says, "Rowling" to see an explanatory video. Game rules are addressed beginning at 1:24. You can view the final scorecard at the 8:00 mark of the video.  Up to 3 people per rower, 15 minute cap.

then: Moblilize your poor, tired shoulders and legs.

Workout prep: 5 reps each- hang power snatch w/unloaded barbel, OHS w/ unloaded barbell , Reverse lunge w/ unloaded barbell in high rack position. Then, add weight and repeat.

WOD: In 3 minutes complete max reps of Power Snatch 75/115

Rest 1 minute

In 3 minutes complete max reps of OHS 75/115

Rest 1 minute

In 3 minutes complete max reps of Reverse lunge w/ barbell in high rack positon 75/115

post Rowling score and reps per movement to comments.

Mike AlleyComment