WED12OCT2016

WOD

Strength
Pause Back Squat (3 sec) + Back Squat: 12 minutes to find max

Conditioning
18 min. AMRAP
400m run
2x30ft Bear Crawl Shuttle
21 Kettlebell Swings (53/35)
2x30ft Lunge Shuttle

*30ft down + 30ft back = 1 shuttle

EXTRA

Strength
3 Sec Jerk Dip Hold + Power Jerk: 10 min EMOM 1+1 working to max complex for the day

Skill
3 sets of 8 Hollow/arch kips on ring w/ towel b/n feet

5 sets of 3 skin the cats + 20-40 sec. L-sit hold

One thought on “WED12OCT2016

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