Saturday, January 14th

CrossFit @ 9:30 & 10:30AM

Team WOD
In teams of 3, complete:
16 rope climbs
3000m row (250m intervals or 4 row per teammate)
90 S2OH (Perf: 135/95lb)
3000 row (200m intervals)
*split/partition rope climb and S2OH reps anyway **cycle through row intervals in a constant order, 1-2-3, 1-2-3, 1-2-3, 1-2-3.

OLY Foundations @ 10:30AM

A) 3 x 5 - Snatch Lift off + deadlift
with 10 DB strict press in between sets
B) EMOM 8:00
Scaled: 1 Segmented Power Snatch (3 sec pause below knee and above knee)
RX: 1 Segemented snatch (3 sec pause below knee and above knee)