15 November 2017
Warm-up: Run to JITB 2 Sets: 10x Knee to Elbow, 10x DB Strict Press, 10x Burpees. Then 1:00 in the Handstand position against wall. Run to JITB
Strength: Strict Press: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week).
WOD: 3 Sets for max Power Snatch, Rest 2:00 between sets.
In 4:00 Complete:
- 10 cal. On Assault Bike/Rower/ Ski Erg – NOTATE: B/R/S
- 30x Double Unders (60 Singles)
- Max Power Snatch (95/65)RX, (135/95)ARX
Warm-up: Not for time: 10-1: Sledge Strikes (Per side), Push-ups on Tire.