MON28NOV2016

WOD

Strength
Overhead Squat: 12 min to find 2RM

Conditioning
6 Min to Climb the Ladder
50M Run
2 FS (135/95)
100M Run
4 FS
…etc adding 50M and 2FS each round

Rest 4 min and Repeat, record total number of squats

Extra

Strength
10 min. EMOM – Snatch pull to explode + Hang snatch (below the knee) – building as able

Skill
5 sets:
2 strict TTB + 2 Bar MU + 2 kip TTB + 2 Bar MU
*scale MU w/ PU as needed.

After Conditioning
40 total turkish sit ups (split equally)
*start of TGU but you will only go up onto the hand

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