WED26OCT2016

WOD

Strength
Back Squat: EMOM for 8 min – 3 @77%

Conditioning
4 Rounds for Time:
400M Run
30 Walking Prisoner Lunges
20 HR Pushups

EXTRA

Strength
Jerk Dip + Split jerk: 8 sets to find max for complex
*no misses!
-Then drop 10% and complete 1 split jerk every 30 sec.

Skill
6 sets, on rings w/ towel between feet:
3 Kips + 3 MU + 1 Skin the Cat

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s