One of the best pitures ever, Michelle doing she winning

snatch. Michelle qualified for the provincials with her

great preformance that day !

WARM UP

ROXANNE and burpees

Weak skill 15 min or 30

or 

Strength for 15 min or 30

wod nft, and do as many times as you can with time cap

being before class ends.

• row 400 meters, alternating 100 m sprint 100 m resting row
• 10 back of rower burpees or over MB
• 2x  sandbag drag
• 10 renegade rows with push up
• 100 single skips, single legs