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)