WOD 3/27

Performance
A.  Rowing Skills
3:00 Synchronized Row (2 heats)

Team Row / Jump
10:00
:20 Row @ Goal 1K Pace
:10 Rest
:20 Jump Rope
:10 Rest

B.Skill Progression
Kipping Pull-ups

Skill Workout
12:00 EMOM
Kip Pull-up 1-5 Ascending
*Focus on doing as perfect a pull-up as possible

C.  Mobility
3 Rounds
1:00 Banded Hamstring Stretch (:30/leg)
1:00 1/4 Split Squat Hold (:30/ leg)
10 Reach Backs / side

Foundations
Skill: Snatch

A. Hip Power Snatch + OHS  x1+1×5

B. Front Squat x3x5

C. Press x3x5

5x Row Sprints 150m + Burpee Broad Jump
Rest 1 min

“To accomplish great things, we must not only act, but also dream; not only plan, but also believe.”-Anatole France