WOD - Sunday, 8.2.2015

Watch Marco Snatch 260 -- that's a 20lb PR in two weeks.  Want to join Marco in the bar slam party?  Make sure to come out to Coach Joe's weightlifting class on Saturday mornings.

Community Fitness (10AM)
Warm Up
500m Row
10 Strict T2B
10 HSPU (pike for scale)
10 Pass throughs

WOD
w/ a partner
ROW 2K (switch every 500)
Then
50 Burpees over the rower while partner holds a ring plank (rings set close to the ground)

Then  (starting ont he next min)
EMOM 5
10 KB Swings Each (70/53)

800m Run Cash out (together)

Performance Care (11AM)
A) Behind the Neck Press -- set a 10RM
B) Using 120% of your 10RM, accumulate 2 minutes overhead with that weight
C) 3 Rounds for Quality
250 Row
10 Ring Rows
10 Pass Throughs