11.16.2018

Friday

Skills and Drills:

5min EMOM

Double Up Rope climb starting with butt on ground

BB CYCLING:

C&J (Singles)

60% 1x2+2, 70% 1x2+2, 80% 1x2+2, 85% 1x2+2, 90% 1x1+1

Strength:

Clean High Pull

90% 4x2

Back Squat

60% 1x3, 70%, 1x3, 80% 1x3, 85% 1x3, 90% 1x1

Single Arm DB Press

5x5 (5ea.)

WOD:

For Time

30 Walking Back Rack Lunges

w/ axle bar (135/95)

30 Walking Lunges

w/ Sandbag on Shoulder (100/70)

30 Walking Lunges w/ Stone

on shoulder (115/75)