WOD 11.03.17

Strength 

Work up to a heavy single Power Snatch 

Then 

Work up to a heavy single Clean and Jerk 

Core Muscular Imbalance 

4 Rounds, not for time 

3L/3R Turkish Get Ups with a heavy DB/KB

10 Hollow Rocks with a 15/10 pound plate held over head 

25 yard single arm farmers carry with heavy DB/KB (25 yrds with the left hand and 25 yrds with the right hand) 

Conditioning 

30 to 40 minutes of light (65-75% effort) running, rowing, assault bike or ski erg. You can also combine any of them for total time.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s