141031

W5 - 
Friday- A.M. Row P.M. Gym + Snatch + Snatch/Breathing EMOM + Heavy gym tester
A.M. 
Row 500m @ 1:40/500m, rest 3 min x 8
1:39.6, 1:37.9, 1:37.5, 1:37.1, 1:37.3, 1:36.0, 1:37.4, 1:36.4

P.M.
3 sets not for time:
8-10 CTB Pull Ups- focus on speed
10 sec L-sit on Rings, external rotation as much as possible from shoulders
6-8 Rebounding Box Jumps, 24"

Done
+
A. Hang Snatch, no hook grip, build to 3RM  205. 
+
14 min EMOM
1st- 7 OHS, 115#
2nd- 10 Toes to Bar

Done
+
+
3 rounds for time:
7 Dead Lifts, 345#
7 Muscle Ups

4:42