Monday 10/30/17

row 600/500m, then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back, - then group wod specific mobility with coach

Strength / Skill
a1: front squat, 7x50%, 5x60%, 3x70% + 2x (pause and explode)
b1:.3x10 DB rows, b2: 3x10 russian kb swings

5RFT: 1rd = high hang clean + clean + push press, high hang clean + clean + push jerk, high hang + clean + split jerk (* must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys"

Comments are closed.

Share This