wodify-daily
Tuesday, Nov 12, 2019
Warmup
2 sets:

Single leg vertical jump x 8 *4/side
kb turkish sit ups x 8
Bear Crawl 30m

+

Complete as many rounds and reps as possible in 4 minutes of:

10 Kettlebell Swings
10 Burpees

Strength
Back Squat *percentages off 90%

65% x 5

75% x 5

85% x 5++

In between sets perform rolling broad jumps

sets of 2,2,2

WOD
3 Rounds:

400m Run
10 S2O 95/65
10 C2B
10 Wall Balls

:90 sec rest

Cash – Out
3 Sets – NFT
×
10 Tall Kneeling Bottom Up KB Press
6-8 Chainsaw Row (hold 2sec at top of each rep)
30sec Split Stance 1/2 Squat Hold w/ Single Arm KB Overhead
rest as needed

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