1.2.2019

Wednesday

Skills and Drills:

8min EMOM

Even Min: 10 Burpee

Odd Min: ME MU

BB CYCLING:

Hang Power Snatch

50% 1x3, 60% 1x3, 65% 1x3, 70% 2x2

Strength:

Single leg good Morning

4x7

WOD:

12 minutes to complete:

Run 800m

Find Max deadlift

then,

12 minutes to complete:

Row 1,000m

Find Max bench press

then,

12 minutes to complete:

Bike 1 mile on echo bike

Find Max back squat

Score is time of Run,Row,Bike combined

and the total of all 3 lifts.