Wednesday – Nov 30th

Pre Warm-Up
3rds
10 OHS empty barbell
10 band pull apart
10 band row
10 KBS

 
Warm-Up
Dynamic
Barbells drills

 
Strength

A.) OTMx10
1 Snatch @ 75%

 

B.) OTMx10
1 C&J @ 75%

 
WOD
90sec work, 90sec rest x6
30 DU
15 KBS @ 72/56
15 Wall Balls @ 20/14

 
Cool Down
1.) Row 1,000m
2.) Foam roll t-spine and quads

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