October 10-24-2013

Skill: Snatch Work set up

Scapular work:A1. Bent over barbell rows @31×5 6-8 rest 90

A2. 3 Strict Pull-Ups rest 1:30

Single leg: Rear foot elevated split squats 10-12X3 @3010

WOD: 3 Rounds

Row 500 m

15 Air Squats

30  Seconds Ring Support/FLR

15 Hollow Rocks