Row slow………….you get this quicker.
WARM-UP:
2 Rounds of 15 Calorie Row, Snatch Warm-up
Dynamic Stretch
STRENGTH:
3 Position Power Snatch (Top to Bottom) 1 Rep EMOM for 5 min.
3 Position Squat Snatch (Top to Bottom) 1 Rep EMOM for 5 min.
WOD: POWER STROKE I
For Time:
Row for designated amount of Calories, then perform the ab movement that follows.
60 cal – Hollow Rocks – 45 cal – T2 Rings – 30 cal – T2 Bar – 15 cal – GHD Situps – 10 cal (Men)
40 cal – Hollow Rocks – 30 cal – T2 Rings – 20 cal – T2 Bar – 10 cal – GHD Situps – 5 cal (Women)
The number of reps for the UNDERLINED movements between the calories is the number of strokes it took to row the prior calories.
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang for 90 sec.
Pigeon on the wall 2 min. each side.