WORKOUT OF THE DAY – 12/7/17

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Comments are off Dec 6, 2017 WOD

Thursday, December 7th 2017

1. Strength
Overhead Squat
C. 5×3 @90%
A. 3×10 @70%
B. 4×5 @80%
D. 1RM

2. Conditioning
AMRAP x 26
10 Pull-ups
15 KB swings 53/35
20 Box Jumps 24/20

OLY CLASS @ 1830

1. Front squat: 3, 2, 1, 1, 1, 1, 1
2. Snatch: work up to 75%x1, 80%x1, 85%x1 for 3 waves.
3. Clean and jerk: work up to 80%x1, 85%x1 for 2 waves.
4. Sit ups using 25 lb plate behind head x 25 reps total.