WOD:
Strength:
15 minutes to practice Power Snatch. Go heavy but not maximal.
Conditioning:
Partner Rowing WOD
For 14 minutes:
Partner 1 rows for 1 min while Partner 2 rests. Then Partner 2 rows for 1 min while Partner 1 rests. Score is total distance rowed in 14 minutes.
SCALES:
Gold
Strength:
15 minutes to practice Power Snatch. Go heavy but not maximal.
Conditioning:
Partner Rowing WOD
For 14 minutes:
Partner 1 rows for 1 min while Partner 2 rests. Then Partner 2 rows for 1 min while Partner 1 rests. Score is total distance rowed in 14 minutes.
Silver
Strength:
15 minutes to practice Power Snatch. Go heavy but not maximal.
Conditioning:
Partner Rowing WOD
For 14 minutes:
Partner 1 rows for 1 min while Partner 2 rests. Then Partner 2 rows for 1 min while Partner 1 rests. Score is total distance rowed in 14 minutes.
Bronze
Strength:
15 minutes to practice Power Snatch. Go heavy but not maximal.
Conditioning:
Partner Rowing WOD
For 14 minutes:
Partner 1 rows for 1 min while Partner 2 rests. Then Partner 2 rows for 1 min while Partner 1 rests. Score is total distance rowed in 14 minutes.