Friday November 10th, 2017
Comments: 0
Category: WOD

Friday November 10th, 2017

Warm up-

1.) 2 Min Row, AB, or Ski

2.) 2 Rounds

10 Spiderman Lunges

10 Lateral Lunges

10 AS

10 PVC OHS

:20 Bar Hang

Skill-

EMOM x 8 Mins

Snatch x 1 Rep @ 75% of 1RM from last wk

Followed by:

Every 2 Mins for 8 Mins (4 Sets)

Front Squat x 6 Reps

Sets 1-2 @ 65%

Sets 3-4 @ 70%

WOD-

9 Min AMRAP

6 Front Squats 135/95

9 Deadlifts

18 Box Jumps 24/20

RX+ 155/105 RX++ 185/115 Animal 205/125

Post WOD-

2 Rounds

:60 Plank

:30 Side Plank/Side

 

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