W14
Friday- September 12, 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 30 sec L-sit from rings
+
Air Dyne 30 Cal For time:

P.M.
A. 1 Granny Toss/30 sec for 5 min, 20-30# med ball
B. OHS- build to 1RM
C. Snatch Pulls, 1 rep/ min for 10 min @ 260#, be as aggressive as possible
D. 1 & 1/4 Front Squat- build to a 2RM
E1. Front Lever Practice
E2. HS Walk Practice
E3. Hollow Rock Practice 

RESULTS: 
AM

20:45
+
:56

PM

A. Complete
B. 245
C. Complete
D. 285
E1-E2. Complete