151103

Pre-Wod:
A.
3 Inch-Worm-Up-Dawg
30 Sec. Sprint Airdyne
30 Jumping Lunges
30 Ring Rows
30 Push-Ups
30 Goblet Squat
30 KB Swing
15 Arch Rock / 15 Hollow Rock
30 PVC Passthrough
30 Overhead Squat 45/35-lb

B.
Squat Routine 2.0

C.
5 Minutes, Practice Squat Jerk

Workout of the day for Tuesday, November 3rd, 2015:

A.
12 Minutes:
Build to a heavy Split Jerk

B.
AMRAP 3 minutes of:
30 Double-unders
7 Split Jerk @ 50% 1RM

Rest 3 minutes & repeat.

“After Party”
20 Strict Muscle-Up

Leave a Reply

Your email address will not be published. Required fields are marked *