Monday, 8 November WOD

Warm-up

  • 400m Row 3 Rounds:
    • 0:30 HS Hold
    • 5 Single Arm DB Strict Press
    • 10 Pause Goblet Squats (w/DB)
  • Barbell Warm Up (empty BB) 2 Sets:
    • 5 Power Snatches
    • 4 OH Squats
    • 3 Snatch Balances
    • 2 Hang Squat Snatches

METCON

  • For time:
    • Row, 500 m
    • 21 Overhead Squats, 135/95 lbs
    • Row, 500 m
    • 15 Overhead Squats, 135/95 lbs
    • Row, 500 m
    • 9 Overhead Squats, 135/95 lbs

Try to stay steady on the row and get the OH squats unbroken today!

Quality

  • 4 rounds for quality of:
    • 10 Ring Dips
    • 6 Strict Chest-to-bar Pull-ups
    • 14 V-ups

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