October 28, 2015
STRENGTH: squat snatch
WOD: For time,
1000 m row, then 3 rounds of,
15 x power snatch
15 x push press
30 x double unders
10 x burpees
OLYWOD
STRENGTH: A) overhead squat 65% x 10, 70% x 8, 75% x 6, 80% x 4, B) Sotts press 5 x 5
WOD: 10 minute EMOM – 3 x power snatch + 10 x russian kb twists
RATE: Score yourself on your OH squat on strength, flexibility, stability from 1-5 (with 5 being awesome)
NEXT WEEK IS BRING A FRIEND WEEK! BRING A NEW ONE EACH DAY OR THE SAME ONE ALL WEEK – THE CHOICE IS YOURS!