WOD NOTES
Some lat hypertrophy work followed by a quick burner.
Fitness
4 sets
Chinese DB Row x 10
Band lat pull downs x 12
Band reverse fly’s x 15
For time
21-15-9
Rowing Calories
Push ups
Performance
4 sets
Chinese DB Row x 10
Band lat pull downs x 12
Band reverse fly’s x 15
For time
21-15-9
Ski erg calories
Pull ups
Sport
Deficit Power Snatch
5 sets x 1 @80%
Split Jerk
8 sets x 1 @80-85%
Enderton Front Squat Complex (1=3reps)
Rep 1 = 3sec pause @ bottom,
rep 2 = double bounce
rep 3 = normal front squat
Rep 1 = 3sec pause @ bottom,
rep 2 = double bounce
rep 3 = normal front squat
6 sets @70%
RDL
4 sets x 8 reps
3 second eccentric
4 sets x 8 reps
3 second eccentric
