WOD: Monday 11/23/15

November 23, 2015

Warm-up: 3 Rounds for time!

  - 8 x Medball Squat Cleans

  - 10 x Sit-ups

  - 12 x Double Unders

 

Strength/Skill:

  • Back Squat: 4x3 @80% (2-3 warm-up sets)

Metcon: 5 Rounds

  • 6 x Power Cleans (135/95)

  • 8 x Front Squats (135/95)

  • 10 x Toes-to-bar

  • Parking lot sprint

Additional Strength Work:

  • 3 x Snatch Pull + Snatch: 5 rounds

  • 3 x 10 of Reverse hypers and weighted glute bridges (use fat bar)

     

     

     

     

     

     

     

     

     

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