Strength/Skill
Dungeness
Complete 5 Sets:
2 Hang Power Snatch from Above Knee + 1 Power Snatch
Build Throughout
Octopi
Complete 5 Sets:
2 Hang Snatch from Above Knee + 1 Snatch
Build Throughout
WOD
Row 500 meters for time (max effort)
Then,
Row the amount of time it took your first effort. Record the distance.
Then,
Row the distance you completed during your second effort. Record the time it takes.
Score example: 1:40, 480m, 1:45
Compare to: 11/26/2018
Accessory (Optional)
Complete 3 Sets:
Banded Leg Curls x 25 Reps
Weighted Strict Pull-Ups or Strict Pull-Ups x 5 Reps
Dips or Ring Dips x 5-15 Reps
Crossover symmetry snow angels x 10 reps @3030