| Programming Notes: Alternating Tabata means do Thrusters, then Ring Rows and repeat for 16 total rounds. It does NOT mean do 8 rounds of thrusters and 8 rounds of ring rows. SWOD: 6 Sets of increasing Hang Squat Snatch + 2 OHS L1-L2: 1 Hang Power Snatch + 1 OHS |
| WOD: Alternating Double Tabata (16 rounds) Thrusters (75/55) Ring Rows Score=Total reps L2: (45/35) L1: Dumbbells with weight at coaches discretion |
| Accessory: Crossover Symmetry YTW 3x8each https://www.youtube.com/watch?v=g1mCgo62n5k |
| Recommended Stretching: Puppy Dog Thread The Needle Happy Baby |