WOD 11.24.17

Strength 

Work up to a heavy hang power snatch; reduce by 20% for a set of 2

Then

Work up to a heavy clean and jerk; reduce by 20% for a set of 2

Core imbalance work 

6 rounds

30 second hollow hold

30 second side plank hold

30 dead bug hold

Conditioning 

45 minutes of rowing, assault bike, ski erg, running or a combo of all three. Keep the effort at about 65 to 75%.

 

 

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 )

w

Connecting to %s