WED17JAN2018

WOD

Strength
Back Squat: 12 min to find heavy single

Conditioning
AMRAP in 16 minutes:
10 Power Snatch (75/55)
12 Toes to Bar
20ft DB OH Walking Lunges (35’s/25’s)

Extra

6 sets to find max: 2 rep split jerk w/ 2 sec. pause in dip and catch

10 min. EMOM
E- 3 wall walks
O- 8 e/leg single leg box stepups

Core Fitness

Warm-Up
5 Sets:
10 Medball Thrusters
3 Inch Worms

Core/Conditioning
1. Max time body weight plank
rest 1:1 repeat.

2. 5 sets
100 foot farmers carry
15 slam balls
30 Russian twist
2 min rest

Extra
40 body weight hip extensions or supermans

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