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OUR BLOG

Wed.11.22.17

By CoachBo | In WOD | on November 21, 2017

Warmup:  ROM, dynamic stretches, 10 PVC pass thru’s, junkyard dog, Burgener warmup, 5 pull-ups or 10 ring rows, 10 push-ups, 15 squats

Strength: Snatch

Warmup: 5/5/3 @ 40/50/60%

Work: Find a new 1 Rep Max 1/1/1/1/1

3:00 AMRAP of:
5 Kettlebell Goblet Squat – Heavy
10 Push Ups

Rest 1:00, then

3:00/AMRAP of:
10 American Kettlebell Swings – Heavy
30 Wall Balls

Rest 1:00

Repeat!

Cooldown: Roll out shoulders and stretch chest and shoulders

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