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Tuesday Novemeber 29, 2016

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(Practice / Phosphogenic 1-10 sec bursts)
Warm-up (15 min)

SOD

Deadlift – 5 x 5^ AND 3 x 20-30 sec GHD Sorenson Hold (face down) (22 min)

WOD

EMOM 12 min

Min 1: 3 Box Jumps (30+ / 24+)
Min 2: 1 High Hip Snatch > 1 Hang Snatch > 1 Snatch (Power or Squat) (adding wt each round is optional)
Min 3: 30 sec Forearm Plank

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