Monday November 2nd WOD

Warm up:  3 minute jump rope followed by OH lunges, ring rows and push ups

-OH mobility and PVC work


Strength:  Snatch

-15 minutes to build

-1R heavy or 1RM

Skill:  DU’s

Conditioning:  4 rounds for time (10 minute time cap)

-50 DU’s (sub 100 singles + 5 box jumps)

-10 Power snatch 155/105, 135/95, 95/65 and 75/45

Post:  400m jog and foam roll

Nick ProhaskaComment