1/7/2020 – WOD

a) RDL – 10/8/6/4/2 reps (use weights that are heavy for each rep range)
b) One Arm Shoulder Press – 7 reps (each arm – 3 sec eccentric)
—Superset a/b every 2:30

Conditioning (20 min cap)
For Time (w/ partner)
60 Power Snatches (increase weight every 20 reps)
120 Wall Balls 30/20# to 10/9ft
180/140 Cal Ski

WOD Notes: You may break up the work anyway you want. You’re looking at 5 min for Snatches, 4 min for WB, & 7-10 min for ski. RX weights for snatches are 135/95#, 155/105#, 175/115#. You may touch n go a few reps on the first barbell, but after that it should be quick singles. Try to really sprint the ski erg! Lock your elbows in & crunch down aggressively with core!

a) Banded Leg Curls – 4×15 (each leg) Advanced = GHR
b) Barbell Skull Crushers – 4×12

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