Thursday 140911

If you'd rather take Thursdays as a rest day and do today's work on Friday, please feel free to make that decision. Do keep in mind that we will workout hard and long (that's what she said) on Saturday.

Get that rowing conditioning in as it is important that we keep feeding that metabolic engine to some degree.

Power Snatch - 5 sets of 3 at 70%, rest 90 seconds b/w

Snatch Push Press + Overhead Squat

5 sets of 5 snatch push press + 1 OHS at 70% (of snatch or ohs), rest 2 minutes b/w

5 sets, no rest:

10 strict toes to bar (straight legged only)

10 weighted russian twists, 35#/25# plate (feet off ground)

Fifteen rounds, each for time, of:

Sprint Row 100 meters

Rest 1 minute

Post all results to logwod.