Friday October 6, 2017

October 6, 2017

 

SWOD:

2 sec pause Split jerk

( dip and catch ) 

6x3 work weight up to a max of 70-75% 

 

WOD:
16 min AMRAP 

20 reverse lunges one kb 70/55 

16 kb snatches 

12 ch2b pull ups 

 

Recovery:

2 min slow row 

20 ghd sitbups 

20 back ext 

1 min slow row 

10 

10

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