WORKOUT OF THE DAY – 11/16/17

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Comments are off Nov 15, 2017 WOD

Thursday, November 16th 2017

1. Conditioning
4 RFT:
20 HRPU
20 Kettlebell Swings (53/35)
20 Pull-Ups

2. Core
Uber Abs

OLY CLASS @ 1830

Junk yard dog
Burgener warm up
Skill transfer exercises

1. Front squat: 3×10 @ 60%. Pause 1 sec at bottom.
2. Back squat: 3×3 @ 60%. Pause 1 sec at bottom.
3. Military press off rack. 5 x 5.
4. Bent over rows with barbell: 3 x 10 reps.
5. 50 toes to bar.
6. Box jumps x 20.