Strength
2 (tempo) Snatches every minute for 10 minutes @ 70-80%
—Pull bar slowly off the floor to where it should take 2-3 sec by the time it clears knee.
Conditioning
For Time
2k Row
50 Russian KB Swings 70/53#
150/125 Cal Bike
WOD Notes: TD = 17-23 min. Approach this WOD as “active recovery”, since I want everyone to be prepared/rested for 17.5. It’s ok to push hard a little towards the end of the WOD, but make sure to hold back a bit.
Reminder: Open WOD 17.5 gets announced tonight at 8pm! Stop by Rage for the live announcement! Also, I want to see Rage blow up this Saturday with spectators, so make sure to invite family & friends!!
