Warm Up


100m Jog
3 Strict Pull-Ups + 5 Alternating Spiderman and Reach, each side + 7 Slow Air Squats
100m Jog

3 Strict Pull-Ups + 5 Russian Baby Makers + 7 Slow Air Squats
100m Jog


then...


Barbell Warm-Up
5 Good Mornings
5 Back Squats
5 Behind the Neck Strict Presses

5 Stiff-Legged Deadlifts
5 Hang Muscle Snatches
5 Overhead Squats

then...

Primer:
Drills to practice
Pair up with someone. One person does the drill, the other does the air squats

1. Row 200m with a pause at the finish for a second or two.
2. 5 strokes legs only + 5 strokes legs plus back + 5 strokes full row
3. Legs only row


Drill: Pause at the finish for a second or two, completely locked out. This drill could be done during any Row warmup on every stroke.

Drill: legs only row, maintaining the 1 o’clock body position. Try to have the seat and the handle move at the exact same speed.


Repeat wod from June 2018


WOD
Teams of 3
"Ride the Wave"
45 cal row- one person in the team always holds a plank during the row, one rests, one works
60 thrusters 95/65
60 cal row
50 power snatch 115/85
75 cal row
40 front squats 155/105
90 cal row
30 clean and jerk 185/125