Casey and Erin are giving partner rowing a new spin!

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Attention: The Holiday schedule for this week will be as follows: Monday through Thursday will be the normal schedule. Friday December 31st there will be NO evening WODs. Saturday, January 1st The WODs will be at 9:00am and 10:00am. We will still have normal Sunday Open Gym. We hope you all have a Happy New Year! 

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WOD

PART 1: POWER SNATCH COMPLEX

Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch (from the pocket)
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

PART 2: “RED HANDED”

AMRAP 9:
3 Hang Power Snatches (75/55)
3 Burpee Pull-Ups
6 Hang Power Snatches (75/55)
6 Burpee Pull-Ups
9 Hang Power Snatches (75/55)
9 Burpee Pull-Ups
…
[Add 3 Reps Per Round]

*Score = Rounds + Reps
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5FRx

EAT

Nutrition Recap:
-Focus on Quality of Food: eating real, whole, unprocessed foods with no added sugar or chemicals.
-Establish Baseline Calories- Average amount of calories needed to maintain weight.
-Create a Protein Target