Friday October 6th, 2017
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Category: WOD

Friday October 6th, 2017

Warm up-

3 Min ROW/RUN/Jump Rope/Bike

Burgner Warm up

Skill-

Snatch

3 EMOM x 3 Min

2 EMOM x 3 Min

1 EMOM x 4 Min

*Try working to a max

*Keep same weight for all 3 min x 3 reps, Add for the 2 rep and the 1 rep.

*Use 3’s as a solid warm up

WOD-

EMOM x 18min

Min 1.) 20 Wall Balls 20/15

Min 2.) 15 Bench Press 135/75

Min 3.) 15 Box Jumps

Post WOD-

DB Bent Over Rows 3×15

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