11/8/2021 – WOD

Strength
Split Jerk – 15 Min to work up to heavy single
—Go for a PR if you feel good!

Conditioning
20 Min AMRAP
25/20 Cal Row
20 One Arm DB Hang Snatches 60/40#
20 One DB Push Presses 60/40#

WOD Notes: Goal is 4+ rds. The snatches & PP are not alternating, so you will do 10R + 10L. You should be able to do all 20 reps unbroken then rest if you need to before the PP. Try to average 4 min/round & use legs on rower with a 20-25 stroke rate.

Assistance
a) Weighted Plank – 10 Sets: 30 sec on / 30 sec off
b) DB Bicep Curls – 4×10 (palms up at same time)

Food of the Week (wk 7)
1) No Alcohol
2) Pistachios – 3x/wk
3) Pea Protein Milk or Powder – 4x/wk
4) Raspberries – 3x/wk
5) Peppers – 3x/wk

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