9.12.2018

Wednesday

Skills and Drills:

150ft HS Walk For Time

cones every 15 ft

BB CYCLING:

Snatch

5x1@ 75%

Strength:

Front squat

4x6 @ 75%

gh raise

4x8 weighted

Bench

5x2 @ 90%

WOD 1

Every 2 min complete:

Weighted push-up 1-1-1-1-1-1-1 reps

then,

Every 3 min complete:

Weighted dip 3-2-2-2-1-1-1-1-1 reps

WOD 2

10 min EMOM

20 Box Jump over24/20

12/9 Call bike