WORKOUT OF THE DAY – 10/12/17

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Comments are off Oct 11, 2017 WOD

Thursday, October 12th 2017

1. Conditioning
3 RFT:
40 Cal Row/Bike
20 Sit-ups w/weight
10 Hang Squat Snatches (115/80) (75/55)

2. Skills
Double Unders
Choose one of the following:
A. 1-2-3-4-5-4-3-2-1
B. 2-4-6-8-10-8-6-4-2
C. 5-10-15-20-25-20-15-10-5
D. 10-20-30-40-50-40-30-20-10
E. 20-40-60-80-100-80-60-40-20

OLY CLASS @ 1830

Junk yard dog
Burgener warm up
Skill transfer exercises

1. Split jerk technique
2. Back squat: work up to approximately 55-60% of best squat. then perform 1 set x 20 reps…breath 3 times between each rep after the 10th rep
3. Stretch and recover