Wednesday November 29th, 2017
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Category: WOD

Wednesday November 29th, 2017

Warm up-

2 Rounds

15 Cal Ski/row/bike

5 Broad Jumps

5 Spiderman Lunges

10 PVC  OHS

10 AS

Skill-

Every 2 Min for 10 Mins

Back Squat x 4 Reps

Sets 1-2 @ 75%

Sets 3-5 @ 80%

WOD- (7 Min Cap)

21-15-9

OHS 95/65

HSPU

At the 10 Minute Mark begin…

21-15-9

Front Squat 95/65

Box Jumps 24/20

*RX + 15-12-9-6 135/95 for part A and B

Post WOD-

10 Min EMOM

Min 1: 5/5 Double KB Front Rack Reverse Lunge

Min 2: 15 Hollow Rocks with PVC

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