BLITZ

Warm-Up
Roll/Mobilize
4 Rnds ~
50s Slow Row
10s FAST Row*
4 Push Ups
6 Alt. Spiderman & Reach (3/ea)
9 Slow Air Squats

BB Warm-Up

1 Rnd (easy tempo):
10cal Row
3 Front Squat + 3 Push Press + 3 Thrusters (Bar)

Rest...Then

7 Cal Row
3 Thrusters (Target Wt)

TEMPO FRONT SQUAT
OTM x 7min:
FS Complex: 1 Pausing Front Squat (2s @ Bottom) + Front Squat
1 = 50%
2 = 55%
3 = 60%
4-7 = Work to HEAVY...NOT Max (This is Deload Week)

BLITZEN (Last HERE)
5 RFT:
20 Cal Row
10 Thrusters (115#/80#)

GOAL/Strategy ~ Select a wt. that would allow you to go unbroken on the Thrusters... Think of a weight you are confident that you could get 20-25 times, when fresh! It should be tough to push thru somewhere around round 3, 4 or 5. That is a good thing... Push yourself!
NEXT objective is to know yourself...The rower can wreck your WOD, but if you are confident in your thrusters, or have selected a lighter weight, then it is time to push just a bit harder on the row!
This is a great little cardio/strength combo wod... Favors neither the strength person or cardio person!

Casey & Oz began with C&J and Snatches for 1RM.
These two Clowns begin at 5am (if anyone is an early-bird)!!!

Casey ~ C&J~185 / Sn~135 / 10:31 (95#)
Oz ~ C&J~185 / Sn~135 / ONLY Thrusters UB...no row ?!?!

Stan ~ No Tempo FS / 9:36 (75# / 100cal row = 7:15, on bad rower)
tb ~ 155-165-185-205-215-225 / 9:51 (PR / on good rower / UB Thrusters...did not look at clock until round #5 after rower...off rower at 9:16)

Dang STAN! I was ahead of him till round #4, then we got off rower at same time, he immediatly jumped on Thrusters...I took 3-4 breaths... Son-of-a-gun!!! Great push to finish... Knew I had to get under 10min...Plus trying to stay as close as possible...Knew I could not catch him!!!

O Israel, bless the Lord,
Praise and exalt Him above all forever.