WOD – Friday, November 3rd 2017 – Conditioning

Warm-Up
EMOM X 9
1 = 100m run
2 = 5 Burpees + 5 BJSD
3 = 7 KB swings + 7 Goblet Squats

Strength
5 Sets
1.1.1.1.

1 deadlift + 1 hang power clean (:2 pause in catch)
*rest :10 bt lifts and 2:00 bt sets

* goal is heavier than last week

WOD
3 Rounds for time
10 Burpee Box Jump overs (30/24)
20 KB Swings (70/53)
30 Goblet Squats