SATURDAY 11-25-17

WARM UP 3X
30-40 DU OR SU
25 m Banded Squats
25 m Spider-Man push up
25 m Death march

 

STRENGTH
Front Squat
3×3 – 80%
3×1 – 85%

 

WOD
Ascending Ladder for 8 Minutes:
RX 155/105 RXX 185/135
1 Power Clean & Jerk (155/105), 30 DU
2 PC & Jerk (155/105), 30 DU
3 PC & Jerk (155/105), 30 DU
Add (1) Power Clean& Jerk per round
*Sub 30 DU w/90 SU

 

POST WOD 3ROUNDS
1 MIN WEIGHTED PLANK HOLDS

1 MIN REST

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