11/2/2017 – WOD

Strength
3 Position Snatch (full) – 5 sets @ 72-82%
–above the knee, below the knee, floor

Conditioning
4 Rounds For Time
15 C2B Pull-ups (Rx+ = 20)
20/15 Cal Ski
400m Run

WOD Notes: TD = 13-17 min. C2B Scale = chin over bar or do 15 banded pull-ups. The ski erg scale is max cals in 90 sec if you can’t do the Rx’d amount. Heat 2 will go 90 sec later.

Assistance
a) DB Shoulder Press (2 arms) – 4×10 (heavy)
b) One Arm Farmers Carry – 4×50 (50m each arm – use 40% of DL)
–Use straps if you have them. Walk across the street to the curb, then switch arms.


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