Strength
Snatch – Full + Below the Knee – Do not drop between reps
—2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%, 1 @ 90%+
Conditioning
For Time
20 DB Snatches (alternating) 80/50#
30 C2B Pull-ups
60 Cal Row
30 C2B Pull-ups
20 DB Snatches (alternating) 80/50#
WOD Notes: TD = 9-16 minutes. C2B scale = chin over bar or 30 ring rows. If you are not proficient as linking pull-ups (which 30 pull-ups would take you over 3 minutes), you can cut the reps in half and do 2 rounds: 10/15/30/15/10. The reason you would choose this option is to maintain the intensity of the WOD, since I’d rather you not be doing a bunch of singles on the pull-ups.
Announcement: Samples for the “RossFit” T-shirt & “Troyan” T-shirt are on my desk. Deadline is this Friday! Thanks again for all your support!
