MON07NOV2016

WOD

Strength
Front Squat: 6 sets building to heavy/smooth 2 rep for the day

Conditioning
AMRAP in 12 Minutes
10 Burpees Over Box (24/20)
2 C2B Pullups | R+ Bar MU
*add 2 PU / Bar MU each round (4,6,8, etc…)

Extra

Strength
Snatch EMOM – Starting w/ 50% of your 1rm perform 1 rep adding 10/5# each minute… stop before failure!!

Skill
20 ft. HS walk w/ 2 sec. pause in HS hold at 10 ft.
*any fall = 10 hollow rocks

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