Wednesday WOD 16-11-16
November 15th, 2016
Wednesday WOD 16-11-16
4. Conditioning
With a running clock
A. AMRAP 5 of Burpee BJ Overs, 24/20
Rest 5:00
B. AMRAP 4 of 10 Meter Shuttle Runs (1 foot must cross the line at each turn around
Rest 4:00
C. AMRAP 3 of Power Cleans, 155/105
Rest 3:00
D. AMRAP 2 of Wallball Shots, 30/20
Rest 2:00
E. AMRAP 1 of Max Unbroken Pull ups
+ Optional Extra’s in Open Gym
1. Snatch
60%/2, 65%/2; (70%/2)3
2. Snatch Pull
(80%/3)4
3. Back Squat
(70%/3)4
Thank you: https://www.builtbybergeron.com/comptrain-programming/111416
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