Wednesday November 8th, 2017
Comments: 0
Category: WOD

Wednesday November 8th, 2017

Warm up-

1.) 2 Rounds

50 Jumping Jacks

10 Ring Rows

10 Push-ups

:10 Hollow Hold

:10 Superman Hold

10 PVC OHS

:30 Hands on Box Shoulder Stretch

Skill-

Every :90 for 12 Mins (8 Sets)

Power Snatch + Hang Power Snatch

Sets 1-3 @ 75% of 1RM Power Snatch

Sets 4-6 @ 80%

Sets 7-8 @ 85%

Followed By:

Every 2:00 for 8 Mins (4 Sets)

Deadlift x 5 Reps

Sets 1-2 @ 65%

Sets 3-4 @ 70%

WOD- 20 Mins

15-1 Ladder of:

American KB Swings 53/35

Burpees

*Rx+ 70/53

Post WOD-

Tabata Ab-mat Situps

Immediatly into:

2:00 Plank

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