9.4.14

CFFM WOD Thursday 9.4.14.  Strength: Complete 6-8 sets of 3-Position Power Snatch (Floor/Top of knee/Power position), use a moderate weight focus on speed and power development. Conditioning: 3 RFT of 15 x Thrusters @ 95/65, 15 x SDLHP @ 95/65, Run 200m. Extra Conditioning: Row 3 x 500m @ 80% of 1K TT. Thirsty Thursday, get after it!  http://youtu.be/UtErhcCYBZk