Tuesday 9/9

1) 3 Snatch Balance x 5, very moderate weight 60%, hang out in the bottom for a 2 count on each rep

2) 3 rounds NFT for quality:
5 STRICT V-outs - http://gymnasticswod.com/content/v-out
10 Ring Rows
15 Sit-ups to straddle- http://gymnasticswod.com/content/sit-straddle

3) 10 minute AMRAP
15 Medballs cleans (20/14)
10 Burpee box jumps (24/20)

rest 1 minute

4) 4 minutes hollow rock hold
hold for as many seconds of the 240 as possible

5) Row 3000m
alternating between
200m ME
300m easy (50% effort)