wodify-daily
Thursday, Nov 21, 2019
Warmup
EMOM x 9min

1) :20 sec hold + 5 SB squats

2) pec stick hold :20 sec + 10 halos 5/direction

3) 6 SB over shoulder

Task
Every 2 minutes, for 16 minutes (4 sets) of:
Station 1 – Dumbbell Shoulder Press x 8 reps
Station 2 – Dumbbell Floor Press x 8 reps

Strength
Front Squat *percentages off of 90%

E(2:30)MOM x 6

1) 40% x 3

2) 50% x 3

3) 60% x 3

4) 70% x 3

5)80% x 3

6) 90% ++

WOD
Five rounds for time of:

40 Double-Unders
10 Dumbbell Hang Cleans (50/35 lb DBs)
10 Dumbbell Push Presses (50/35 lb DBs)

Cash Out
3 sets:

Bulgarian split squats x 8 reps @ 30X1
*immediately into
Dynamic jumping Bulgarian split squats x 12

rest 90 sec b/w legs

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