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OUR BLOG

Wed.11.9.16

By CoachBo | In WOD | on November 6, 2016

Warmup: ROM drills, dynamic stretches, 10 dislocates with PVC, Burgener Warmup, 10 Snatch Pulls, 10 OH Squats, 10 Sn Balance, 200m Run

Strength:  Snatch, deload

5/5/5 @ 40/50/60#

WOD:

800m Run

10 Front Squats (65% 1RM)

1000m Row

8 FS (75% 1 RM)

100 Double Unders (4x singles)

6 FS (80% 1RM)

Cooldown: Roll out and stretch

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