W11
Friday- August 23, 2014

A.M. Row intervals + LP x 2 P.M.Throwing + Sn OH CP + Snatch Pulls + FSQ Int + Scap Based work
A.M.
Row 4k, every 1k hop off and do 5 Straight leg raises from pull up bar
+
Row 175m @ 97%
rest 4:30 min
Row 175m @ 97%

P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. Snatch Push Press- build to 4RM
C. Snatch Pulls, 3 x 3 reps, rest 2 min, @ 100-105% Snatch *no tempo, drive aggressive and drop from the top.
D. 1 & 1/4 Front Squat- build to a 2RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice 

RESULTS:
AM
4k - 19:18
175m- :33.2
175m- :30.7

PM

A. Complete
B. 205
C. Complete @240
D. 290
E1. 4 sets of 4 ice cream makers
E2.Practiced walking and turning around
E3. 5 sets of 15 sec on 15 sec of