TRAINING DAY X 3

WOD #1 for 1RM@ 9:30 am
1. power snatch:
105/2 115/1 120/1 125/xxx

WOD#2 for time@ 10:30 am
1000m row for time:
3:50

WOD#3 for time@ 11:00 am
30 ghd situps
50 dus
30 back ext
50 walking lunges
30 ghd situps
50 burpees
30 back ext
50 pullups
finish time- 15:14

Colleen D. -wod:
1a. close grip bench: 4 x 7 reps /rest 10sec
1b. step ups w/ med-ball 4 x 20 /rest 120sec
2a. strict pull ups 4 x 2-3/ rest 10 sec
2b. burpees 4 x 10 unbroken / rest 120sec
3a. 1/2 mile run for time /60sec rest
3b. tabata squats/total reps for all 8 sets