11-11-2019
FITNESS
STRENGTH
3 sets of
20 weighted reverse lunges with a barbell
40” front rack squat hold with 2 kb
SKILL: squat snatch
WOD
Team of 2
For time:
500m run together
50 snatch(50/35)
60 cal bike
50 one arm hang clean and jerk(25/12.5)
200 du
100 wallballs (12/9).
BURNOUT
EVERY 2′ FOR 30′
-250m run
-10 burpees,10/8 cal ski
-15 box jumps,15 wall balls
-400m/350m row,15 hand release push ups
-50 DU/100 jump rope,15 v-ups/v-sit ups
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