Fitness and Performance
20 RFT:
5 push ups
5 pull ups
5 air squats
Sport
PART ONE:
ROW’D ROYALTY WOD #4
1500m Row
Immediately followed by:
6000 m Row
Score each piece separately.
PART TWO:
10 minutes:
Kipping practice
Progressions will be discussed based on current high volume abilities
5 minutes:
DU tempo practice
Goal is to find a fast pace = 50 UB in 30 seconds
&
Calm pace = recovery speed
E2Mo2M x 6
20 DU + 1 Full Snatch
Start @65% and add 5% each set
