wodify-daily
Monday, Nov 4, 2019
Warmup
2 sets:
Reverse sled drag 25m down + Sled Pull 25m back

+

Two Sets:
DB Snatch (left) x 5
Overhead Alternating Reverse Lunges (left) x5
DB Snatch (right) x 5
Overhead Alternating Reverse Lunges (right) x 5

+

EMOM x 6 E90 sec

20 pec stick squats
20 KBS
20 Ring Rows

Task
60 split squats/leg *rear foot elevated

every time you break perform 3 tuck jumps

Skill/Strength
Front Squat

4 X 4 (2,2) ~60-70% *:30sec rest b/w clusters

WOD
AMRAP 10 min

10 Sandbag Squats
200m Sprint
10 Slam Balls
20 Russian twist

Cash Out
100 reps each of

plate curls
plate tricep extensions
plate front raises

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