WOD NOTES
How far can you go today?
Fitness
A) DB Shoulder press 4 x 8-12
B) DB lateral raise w/eccentric 3 x 6-8
Then…
“Death by wall balls”
2-4-6-8-10-12 and so on….
Performance
15 minutes
Work up to heavy Jerk from the rack
“Death by wall balls”
2-4-6-8-10-12 and so on….
Sport
A) Snatch balance
5 x 1
B) Front Squats
5 @70%
4 @72%
3 @75%
2 @80%
1 @85%
C1) Snatch grip Push press 4 x 5
D1) Chinese DB Row 4 x 10
D2) DB lateral raise + eccentric 4 x 6
