Workout for 5/11/2017

Tri-Modal Conditioning, LongDuration

“Row & Throw for A-Fusaro”
 For time:
 1000/850-meter row
 50 wall-balls
 30 power cleans
 20 overhead squats
 30 power snatches
 50 pistols
 1000/850-meter row
Medball: SC=light, RX=20/14, RX+= 30/20
Power Clean/OHS/Power Snatch: SC=50-60% least, RX=95/65, RX+= 135/95

After-Hour Accessory Strength Exercise

Strength: Bear hug a heavy ball/plates for 2-3 total minutes.
Strength: Pull a sled 300 meters.

After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment. 

Before
Check 50-60% power snatch, power clean, overhead squat; get warmup PVC