MON05DEC2016

WOD

Strength
Front Squat: In 12 minutes, 40/3, 60/3, 70/3, 75/3, 80/3x2sets

Conditioning
“Fran”
21-15-9
Thrusters (95/65)
Pullups

Extra

3 min. box shoulder stretch

Snatch pull to explode + Hang snatch (above knee) + hang snatch (below the knee): 8 sets building, every 90 sec, no misses

4 rounds – at a steady pace, not for time
-8 strict Rope PU (use a single hanging rope, and pull to chest)
-10 alt. pistols
-20 ft. HS walk

4 min. tabata – Hollow hold on ground

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