Monday WOD 20-11-17
November 19th, 2017
Monday WOD 20-11-17
4. Conditioning
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (115/80)
+ Optional Extra’s in Open Gym.
1. Ring Muscle-Ups
3 Rounds:
25% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
45% of Max Unbroken Muscle-ups
Rest as little as needed between unbroken sets and rest 2:00 between rounds.
2. Overhead Squat
5×3
3. Snatch
7 Sets (Building to a Heavy):
Power Snatch +
Low Hang Squat Snatch +
Overhead Squat
then
Heavy Single Snatch
3×1 (Between 85-92%)
Thank You: http://comptrain.co/individuals/home/
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