Sunday 100117

Snatch 3x75% max
Clean&Jerk 3x75% max
Front Squat 90%x1, 2x2 85%

Liz
warm-up
Snatch @ 85#
C & J @ 100#
FS 120#, 115#

then,
3 rds of:
400m run
10 Knee to elbows
10 pushups

9:02

WEDNESDAY 090722

3-3-3-1-1-1 Max Effort Back Squat

Rest 5:00

Row 1000m
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of:
Horizontal Row
Knees to Elbows
Row 1000m

Daniel:
ME BS: 315-335-350-365-385-395 (New PR)

WOD: 20:00. Row splits were 3:21 and 3:30



Liz: REST DAY!