Friday April 14, 2017


(Shawn locked and loaded getting ready to snatch. The prep phase of big lifts are the set-up for how that lift will actually go down. How much focus do you place on your starting positions?)

Level 1 & 2 WOD:

With a partner complete:

“Synchronized Small”

3 rounds for time:

Row 1000m

50 Burpees

50 Box Jumps (24″,20″)

Run 800m


**Both partners will run the full 800m and row the full 1000m….at the same time. Do your best to synchronize the row and finish close to the same time. For burpees and box Jumps, have your own equipment and synchronize your movement. Each partner will do 25 reps, at the same time and in sync, with their partner. Complete 3 rounds. Modify box Jumps as necessary with shorter boxes or jumps.