Thursday’s WOD 11/16/17

Thursday’s WOD 11/16/17

30 Minute Class Workout
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP
400m Run

Then:
15-12-9
Power Snatch (95/65)
Sit Ups

THEN:
60 Double Unders
500m Row

Repeat (start over with 400m run)

1 Hour Class
Practice either Turkish Get Ups or Overhead Walking Lunges.
RDL
4 Rounds alternating A1 and A2

A. 10 RDLs AHAFA

Single Arm DB Press
8 Single Arm DB Press per side.

Rest 1 minute before returning to A.

Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP
400m Run

Then:
15-12-9
Power Snatch (95/65)
Sit Ups

THEN:
60 Double Unders
500m Row

Repeat (start over with 400m run)

2017-11-16