6 November 2017
Warm-up: 800m Run to W. Alabama, 3 Rounds: 10x KB Lunge, KB Snatch (5/5), 10x Jumping Air Squat, 5x Hip Bridge.
Strength: Back Squat: Work to heavy 5 rep, then 4×5 @ 90% of heavy 5 (Shoot for 5-10lbs heavier than last week).
WOD: 5 Rounds for time:
- 6x Power Snatch (95/65)
- 8x Overhead Squat (95/65)
- 10x Burpee over the bar
- Block Run
Cool Down: 1/2 Annie – 25-20-15-10-5 – DUs and Ab Mat Sit-ups