Tuesday November 13th, 2018
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Category: WOD

Tuesday November 13th, 2018

Warm up-

1:00 Shoulder Rotation with PVC

1:00 Goblet Squat Hold

2 Sets

75 SU’s

15 Goblet Squats

5/5 KB Push Press

20 Sit ups

1 Set With an Empty BB

5 Reps In and Outs

5 Rep Zombie Squat

5 Rep Front squat with hook grip

5 Front Squats

Skill-

Front Squat

2×3

3×1

*Build to a heavy set of 3 and hit that for 2 Sets….Add weight and hit 3 singles at the same weight heavier than your 3’s

WOD-

3 Rounds For Time:

60 DU’s

15 Thrusters 95/65

10 Burpee Box Jump Overs 24/20

 

Post WOD-

5 Sets

10 Hollow rocks

10 Scissor Toe Touches

10 Hollow rocks

:10 Arch Hold

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