Friday December 8th, 2017
Comments: 0
Category: WOD

Friday December 8th, 2017

Warm up-

Tabata SU’s or DU’s or Both

Dynamic Mobility

20 Pass Throughs

10/side Lying Hamstring stretch

10 Roll over v sits

10/side lying leg crossovers

10/side lateral lunges

10/side calf stretches

Skill-

EMOM x 10 Mins (10 sets)

Power Snatch x 2 Reps

Sets 1-3 @ 60% of 1RM Power Snatch

Sets 4-7 @ 65%

Sets 8-10 @ 70%

WOD-

With a clock set for 25 Mins…

3 RFT

25 HSPU

50 Wall Balls

100 DU’s

With remaining time after part 1…

Accumulate max Cal AB

*if you finish in 15 mins….You have 10 mins on the bike!!

Post WOD-

200x Russian Twist (L+R=1)

*Everytime you break 10 Cal Ski

 

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