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Elite members WOD:
Body Temp Warmup:
250m Row -250m Run - 150 Jump Rope skips
Dynamic Range of Motion:
Power Clean and Jerk OR Power Snatch/Squat Snatch. Work on technique with moderate weight and build only when form is feeling solid
1000 meter row 45 pound Thruster, 50 reps 30 pull-ups
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*Coach's note: This WOD is all mental. You must pull stronger on each pull of the ROW and UP your speed on every thruster. You must push past your limit on the pull ups and rip something. That is how you PR a SICK pr on a WOD like this.
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