FRI 8/23/24 WOD

Warm Up - :30 row (easy pace) - :30 hollow hold - :30 row (moderate pace) - 10 hanging knee raises - :30 row (fast pace) - 10 knees-to-chest - :30 row (fast pace) - 10 toes-to-bars – 3 deadlifts to mid thigh – 3 deadlift shrugs – 3 power snatches – 3 ¼ OHS – 3 OHS – 3 hang power snatches - 3 sets:  1 snatch + 3 overhead squats –

WOD

30 sec of work / 1:30 of rest at each station
A) :30 max-reps toes-to-bars L2-hanging knee raises L1-lying toes to bar
B) :30 max-reps overhead squats L3-135/95# L2-115/75# L1-55/35#
C) :30 max-cal row 

5 Rounds for max reps + calories

Post WOD - :30 couch stretch/side - :30 hamstring stretch/side