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Workout Of THE Day-4/11/2017

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WOD:

Part 1:

15 min kipping HSPU work, then 5 min EMOM complex: 3 Strict HSPU, 5 Kipping HSPU

Part 2:

20 min AMRAP: 12 Hang Power Clean (155/105), 200m Plate Farmer’s Carry (25/15), 12 HSPU

OLYMPIC LIFTING:

Part 1:

Power Snatch + Hang Full Snatch + Overhead Squat 7×2 to 80%

Part 2:

Max Push Press

FitWOD:

Part 1:

Single Arm Standing DB Press
4×6-8 each arm

Part 2:

20 min AMRAP
12 Slam Balls
200m Slamball Run
12/10 Cal Row
200m Run

 

 

 

 

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