WORKOUT OF THE DAY – 11/9/17

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Comments are off Nov 8, 2017 WOD

Thursday, November 9th 2017

1. Conditioning
3 RFT:
50 Double Unders/100 Singles
12 Burpees
21 Box Jumps (24/20)

2. Conditioning
21-15-9
Wallballs (20/14)
HRPU
Sit-ups
OLY CLASS @ 1830

Junk yard dog
Burgener warm up
Skill transfer exercises

1. Snatch: work up to easy 30%x1, 40%x1, 45%x1, 50%x1x3
2. Clean and jerk: same as snatch
3. Front squat: 60%x3, 70%x2, 80%x1x5 sets.