WOD | November 17, 2016

WOD:

  Strength

    FSQ: 4 x 3 (13x1) Across "Heavy"

    *All about the tempo today.

  5 Rounds

    1:00 on/off

    10 x KBS (70/53)

    AMRAP Burpee Bell Hop

    *Repeat from 8/1

     

EXTRA WORK:

  Weightlifting Primer:

    Warm Up with...

      Hang Snatch Hi Pull + Hang Snatch Building to... 3 x 1+1 @ 65%

  Weightlifting

    Hang Snatch

      Heavy Double

  Gymnastics:

     3 x 20 TTB

    *Complete 20 reps in as few sets as possible Rest as needed between attempts

 

BOX INFO: 

  "Bring a Friend, Teach a Friend" Day: Saturday 12/3 @ Both locations 8am/9am

   Holiday Party: 12/16 @ Conshy

   In House Comp: 1/28 @ FW