WOD - 11/19/14

Wednesday

Skill:  KB Snatch

Strength:  Back Squat – 75% x4, 80% x4, 85% x3, 90% x2, 95% x2

WOD: 12 min. EMOM

  • Min. 1:  12 KB Swings (53/35)
  • Min. 2:  12 1-arm KB Snatch
  • Min. 3:  60m 1-arm Farmer Carry (30m on right side, 30m on left side)

Post Workout:  3 Rounds

  • 60 sec. Weighted Plank
  • Smash/Foam Roll-thoracic

Challenge of the Week:  Max free-standing handstand hold.

*Post score to whiteboard