Warm up:

Row 12 min every 2 minutes do 10 KB front squats 2×53/2×35


A) class* in WOD all reps should be done unbroken, girls may break up push-ups into two sets. This will make workout less engine and more muscular endurance. Don’t get impatient if you don’t go unbroken rest and try again. Obviously if you fail here then it is a weakness and requires more work.

B) From Bergeron


7 SDHP (95/65#)

7 Front Squats

7 Push Jerks

 C) 3 rounds(if this is easy add weight or reps)

Min 1: 6 hang power snatch 135/95+8 ohs

Min 2: 10 hang squat snatch 135/95

Min 3: 12 bar facing burpees

D) weakness 

Monday, October 31st, 2016 at 3:05 am / Competitive