Day before yesterday.


Min AMRAP
5 Ground To Overhead @155lbs
10 Push Ups

Rest 1 Min

5 Min AMRAP
10 Single arm Dumbbell Power Snatch @50lbs
5 Burpee Pull Ups

First metcon:3 rounds +3 G to OH.
Second metcon:3 rounds +10+3.


Today.

Concept 2 rowing for technic and rower understanding.1 Min rounds with different wattage and stroke/min.

Metcon.
“The San Francisco Crippler”

For Time:
Back Squat, 30 Reps 225lbs
Row 1000m

Time 00:07:31.
1 K row 00:03:57.