November 22nd, 2019

Strength

On the Minute x 9:

1 Tempo Front Squat


Tempo:

5 Seconds Down

2 Second Pause

Aggressively Stand


Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%


WOD

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm Dumbbell Snatches (50/35)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Clean and Jerks (50/35)

1 Minute Calorie Row or Bike

1 Minute Rest