Strength & Conditioning: 30 December 2015


Every 2 min on the min for 16 min.
1x Snatch +2 Overhead Squat


Review rowing and modes and units and display.

Max distance in 2 minutes. Record benchmark.


Start in waves. Space starts out by 3 minutes. 
 For time:
 Row 500 m
 Then 21-15-9
 Overhead Squats (95/65) (Not to exceed 80% of heaviest weight achieved today in strength.)
 Toes to Bar