Friday, Nov. 4, 2016

fullsizerender97“If it doesn’t challenge you, it doesn’t change you.”

110416 WOD

A. 8:00 OTM

Even: 150 meter row or 100 meter run

Odd: 10-20 hollow rocks

B. Deadlift [ deload ]

40% x 5

50% x 5

60% x 5

Superset with 3 x 12 – 15 kettlebell oblique side bends

C. For time:

15 – 9 – 6 – 3

Power snatch (115/75)

Strict ring dips

>>On-ramp

12 – 9 – 6 – 3

Hang power snatch (PVC or empty barbell)

Dips

D. Optional cashout:

800-meter run or 1K row