November 2017

(Practice / Phosphogenic 1-10 sec bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 10 PVC pass through, 5 BB snatch grip deadlifts, 5 BB high hip power snatch, 5 PVC OHS SOD 10 min to establish a heavy Squat Snatch SOD 2  […]

(Competition / Glycolytic 2-5 min bursts)Warm-up: 5 min running clock to complete as much as possible of: 200m row, 15 wall squats, 10 tubing back flies, 5 MB squat cleans, 5 box step-ups per leg, 10 palm release pushups WOD Three sets for max reps of: 60 seconds of Wall Balls (20/14) (10/9)60 seconds of