9/1/2020 – WOD

Strength
a) RDL – 5×6 Reps @ 70-72% (little heavier than last wk)
b) DB Bench Press: 5×6 reps (heavy) + 1 max set @ 80% (10+ reps)
—Superset a/b every 2:30

Conditioning
5 RFT
6 Power Snatches 135/95#  (RX+ = 165/105#)
60 Double Unders
20/16 Cal Row

WOD Notes: Goal is 12-16 min. PS = 70%. DU sub = 30 DU, 120 singles, or 120ft Versa. Snatches should be quick singles. Large classes will stagger 75-90 sec behind.

Assistance
a) Hollow Rocks – 30 Sec on / 30 Sec off x 8 sets
b) Barbell Front Raises – 4×12
c) Reverse Flies DB – 4×15

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