6 am CFV John
warm up
400 m easy run
500 m easy row
pass throughs
Skill/Strength - Snatch
warm up: 33# bar only - 3 x 5 power snatch from power position
53# 1 x 5 power snatch from same (really more of a clean *not smooth)
43# 3 x 5 (much smoother)
43# 3 x 5 power snatch from hang above knee
Team WOD - Row Your Boat
Row 5K: Each person gets 20 pulls, then 15 sit ups
G v B (Jessica: late no time to ask, Jen:Martial Arts, Rebecca: down hill mt biking)
team time: 24.12: work on transitions
200 m walk cool down
Burt suggested stair raise/lower for shins (H2C)
John suggested limiting downhill running and focus on flat times *follow up
recovery walk 20 mins 1 pm
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