WED21NOV2018

27EC0203-5B0F-410C-B46D-91EC55F24893

WOD

Conditioning
30 min AMRAP:
800m Run
30 KB Swings (53/35)
1000m Row
30 Abmat Situps
800m Run
100′ Walking Prisoner Lunges

*athletes may choose to start on run/row but they have to start on one of those and go in the order described. 

Midline
4 min. Tabata – Hollow Hold

Extra

Strength
10 min. EMOM – 2 Push jerks at 85% of last weeks 3RM

BS: 4 rep max with 2 sec. pause at the bottom of each rep

Skill
On Rings for consistency – 16min Alt. EMOM
E- 4 hollow rocks + 2 candlestick rolls
O- 3 MU

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