Warm-up WOD 500m Row – Conversational Pace 10 Stiff leg Snatch Grip DL 10 Passes Forearm Bar Mash 1 min Stall Bar Hang 20 Arch/Hollow —————————– Than 3 Rounds 100m Row – Increase intensity each round until sprint 10 Hang Power Snatches / 5 Power Snatch / 5 Power Snatch 10 Passes Forearm Bar Mash […]