WOD 10-1-1015

Warm-up

Long consistant mobile stretching, take 15-20 mins

30 snatches using just the bar, concentrate on form

Strength:

5 x 5 bench acrros @ 80% of 1RM

1 burnout @ 95 lbs.

Conditioning:

6 sets of row for 250 m; 30 seconds rest between each.

This is an endurance sprint so go no less of 85% effort,