wod

11.21.2019

By 11/20/2019 No Comments

Strength/gymnastics

Pause Back Squats w/3sec pause

5×2 @75-80%

-After each set complete 25 sit ups

 

Metcon

For time:

15-12-9

Hang power clean 155/105

Burpees

9-6-3

Hang power Snatch 135/95

Burpee Deadlifts

21-15-9

Thrusters 95/65

Lateral burpees over bar

 

Scale

Scale accordingly to athlete

 

Coaches note:

-Burpee deadlift:

Burpee facing bar then deadlift bar

Brian Lee

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