Level 1

6 Rounds:

300m Row

5 Snatch

Rest 1 minute

Level 2

6 Rounds:

300m Row

5 Snatch @ 75/53#

Rest 1 minute

Level 3

6 Rounds:

400m Row

5 Snatch @ 95/75#

Rest 1 minute

Level 4 Rx

6 Rounds:

400m Row

5 Snatch @ 135/95#

Rest 1 minute

Motivation

Saturday morning started off with our goal setting seminar.  The seminar didn’t go as I expected.  The plan was to teach a method of goal setting that helps us be more successful.  This was done and well received.  The unexpected twist came from those who were attending.  Those attending began to share their thoughts of the gym.  I was both motivated and moved by the thoughts expressed.  We have a tremendous community in our gym.  Each of has a unique story of trial and triumph.  As we share in our common goals to better ourselves we carry one another along the way.  There is great strength to be gained by getting to know those you work out along side.  Individual success leads to group success.  We look forward to seeing others improve.  We understand that we are all allowed to get ahead.  For one person to succeed doesn’t mean someone else has to fail.  The more we learn of each other and learn to care for each other the safer our environment becomes.  An environment of safety allows for our greatest growth.  In a safe place among friends we dare to challenge ourselves.  We dare to try new things.  We push past the barriers of insecurity to reach our potential.  Everyday We Fight!!  Let’s seize the day.  Be awesome.

Strength

10 minutes of Snatch work

Strategy

The WOD is a short row followed by 5 snatch at a medium weight. The short rest is there to help you keep up your intensity. Often times in workouts we look at a run as the “slow” or “rest” portion; this works for certain types of workout, but in this case that would be a mistake, the goal here is to move your body quickly with only enough rest to insure that your snatch form is safe. Rowing will tire your hips, so be sure to give the snatches the extra effort needed – don’t muscle it!

Get more Awesome:  5 minutes of Double-under work.