Thursday Oct 7

EMOM 12: skill development
1) Handstand Walk 50
2) Top of Pull Up Static Hold
3) Rest
METCON
30-20-10
Hang Power Snatch (75/55)
Bar Facing Burpees
Box Jump Overs 24/20
GOAL/INTENT: Sprint! This workout is meant to be shorter an intense. We don’t go this hard everyday, but this workout is designed to move fast
OPTIONAL ADDITIONAL WORK:
A) Rowing Conditioning: 1000 M Row – 800 M Row – 600 M Row – 400 M Row – 200 M Row
*Rest 1:1 After after Row
B) 3 Position Snatch Complex (Hips, Above Knee, Floor) (off of 1rm Hang snatch
4 Sets off Snatch 1RM (should feel moderate)
60%, 65%, 70%, 70%

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD