Wednesday, Nov. 14, 2018
Emily and Theresa hitting synchro toes-to-bar
111418 WOD
A. Warm-up: Coach’s choice
B. Strict press (month 2, week 3)
Every 2:00
40% x 5
50% x 5
60% x 3
Working sets:
75% x 5
85% x 3
95% x 1+
C. Every 3 minutes, for 15 minutes (5 sets) of:
10 Burpee Box Jump-Overs (24”/20”)
50 Foot Walking Lunges with KB/DB Farmer’s Carry (50/35) Wood post to wood post (up and back)
Every 3 minutes, for 15 minutes (5 sets) of:
10 Burpees or modified burpees
50 Foot Walking Lunges (bodyweight or light dumbbell) Wood post to wood post (up and back)