WOD 24.11.2017

PERFORMANCE

SKILLS

Overhead Squat

 

CONDITIONING

On a running clock perform...

 

From 0:00 to 10:00

500m Row

Find a Heavy Single OH Squat

 

From 10:00 to 20:00

400m Run

Find a Heavy Single Snatch

 

From 20:00 to 30:00

“Isabel”

30 Snatches 135/95

FITNESS

SKILLS

Overhead Squat

 

CONDITIONING

On a running clock perform...

 

From 0:00 to 10:00

AMRAP7

15 KB Swings 35/25

10 Goblet Walking Lunges 35/25

5 Box Jumps 20/18

 

From 10:00 to 20:00

AMRAP7

15 AB Mat Situps withe Medball

10 Wallball Shots 8lbs

5 Burpees

 

From 20:00 to 30:00

AMRAP10

Max Calorie Row

 

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