MON11DEC2017

WOD

Strength
EMOM X 10:
O: 3 Back Squats 70-80%
E: 20 Mountain Climbers

Conditioning
Teams of 2, Alternate Rounds for 5 Rounds for Time:
15 Russian KB Swings (70/53)
10 Box Jump Overs (24/20)
5 Squat Cleans (135/85) | Squat Snatch

EXTRA

10 min. EMOM – 1 Hang Snatch + OHS
-start around 50-60% and build… if no misses in EMOM you may have 2 more attempts at hang snatch only

6 sets – 20ft. HS walk to wall, pirotette on wall and walk out 20 ft. *Scale with 3 Wall walk + 5 lateral steps e/direction

After conditioning
4 min. EMOM – 20 Hollow rocks

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s