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9 November 2018

9
Nov

9 November 2018

9 November 2018

Warm-up:  Run to Sul Ross, Burpee Broad Jump Across Gym, Run to Branard, 10 Scap Hollow Rocks on Rig, Run to Audley, 5 Inchworms

Strength: Hang Clean (yes, Squat) 5X4, 5-10# Heavier than last week or Snatch (any way!) 1-1-1-1-1-1-1 (Max 17 Minutes)

Stamina (don’t post on board): 4 Rounds, not for time: Uneven Farmer’s Carry Around the Block, increasing weight each time

WOD: “Friyayyyyyy!”

3RFT:

10 DL 255/165#

7  HSPU

17 Double Unders (34 Singles)

***Rest 2 minutes

3RFT:

10 Power snatch 95/65#

7 Box jumps 24/20″

17 Double Unders (34 Singles)

***Rest 2 minutes

3RFT:

10 Front Rack lunges 95/65#

7 Bar Facing burpees

17 Double Unders (34 Singles)

 

Cool Down: 5 Sets Planks:  1:00 on/off

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