Wednesday 11.30.16

Skill/Strength/Buy-in:

Front Squats

“Power Squat”
21 reps
AFAP while maintaining perfect form unbroken

“Bottom to Bottom”
14 reps
Hold 10 secs at bottom, stand and immediately return to bottom
*least amount of sets as possible

RX use 50% of 1rm

WOD:

Jackie / Jackay (any order)

Jackie
1000m row
50 Thrusters 45/35
30 Pull-ups

then

Jackay
80 SDLHP 75/55
50 WBS
30 T2B

HAPPY WODDING!!