Wednesday WOD 2-11-16
November 1st, 2016
Wednesday WOD 2-11-16
3. Conditioning
10RFT:
7 SDHP (95/65#)
7 Front Squats
7 Push Jerks
+ Optional Extra’s in Open Gym
1. Snatch
60%/4
65%/4
70%/4
(75%/4)2
2. Back Squat
60%/4
70%/4
75%/4
(80%/4)2
4. Gymnastics Conditioning
Ninjas: 8×4 Unbroken Muscle-ups, rest as needed between sets
Advanced: 10×3 Unbroken Muscle-ups, rest as needed between sets
Intermediate: 16×2 Unbroken Muscle-ups, rest as needed between sets
Novice: 30×1 Unbroken Muscle-ups, rest as needed between sets
*Compare times to last Monday. The goal isn’t to beat your time, but to simply compare and learn.
Thank you: https://www.builtbybergeron.com/comptrain-programming/103116
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