WOD: 11/29/19

Today we are on a limited schedule – 9am-11am. Come in, do some strength work, do the WOD. Clock will be running 🙂

1) Snatch: Heavy Single (1 rep) in 10 sets.
– any style

2) 1 1/4 Back Squat: Heavy Triple (3 reps) in 5 sets
– use chains or bands if possible

3) Sumo Stance RDLs w. bands pulling forward: 2/3 x 8
– 2 warm-up sets then 3 work sets.

4) DB Walking Lunges: 1/4 x 20
– 1 warm-up set with BW then 4 work sets of 20 total reps.

5) EMOM 20:
ODD Minutes: 10 Calorie Row
EVEN Minutes: 200 Meter Run

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