WORKOUT OF THE DAY – 11/21/17

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Comments are off Nov 20, 2017 WOD

Tuesday, November 21st 2017

1. Gymnastics Conditioning
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
6 Strict HSPU
rest :15
3 Strict HSPU

2. Conditioning
3 RFT:
10 Front Squats (185/135) (135/95)
20 Chest to Bar Pull-Ups
50 Double Unders

OLY CLASS @ 1830

Junk yard dog
Burgener warm up
Skill transfer exercises

1. Back squat: 3×10 @ 60%. Pause 1 sec at bottom.
2. Front 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