WED22NOV2017

WOD

Strength
Back Squat: 5 sets, starting with bar, work up to heavy set of 5, no misses

Conditioning
For Time:
30 Burpees
600m Run
30 KB Swings (70/55)
600m Run
30 Burpees
600m Run
30 KB Swings

Extra

Push Jerk: 12 min to find 3RM
Drop to 80% of today’s max and complete 20 reps AFAP from ground

On Rings for consistency – 16min Alt. EMOM
E- 4 hollow rocks + 2 candlestick rolls
O- 3 MU

After
4 min. Tabata – Parellette L-sit hold

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