Sept 12 2016

Sept 12 2016

WOD NOTES
Building some endurance today.
Add calories and wall balls reps for a score today.
Good luck.

FitnessĀ 

15 minutes
Front Squat technique
Address any mobility issues as needed

5 sets
30 seconds Row Cals
60 seconds Wall balls
90 seconds Rest

Performance

15 minutes
Build up to heavy triple
Front Squat

5 sets
30 seconds Assault bike Cals
60 seconds Wall balls
90 seconds Rest

Sport

Snatch grip Sotts press
3 sets x 5 reps

Every 75 seconds x 10 sets
1 Deficit Snatch
75%-80%

Snatch Deadlift (deficit)
Build to 5 RM
Then 4 sets x 2 reps @5 RM loading from today

Strict hanging leg raises
3 sets x 6 -12

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