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11.08.2016

POSTED ON November 8, 2016

| 11.08.2016

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Tuesday 11/8
Fitness
4 sets
Goblet squat
X15
KB bent over row
X10 each arm
Dips
X15

WOD
EMOM15
1- :45 reverse lunges
2- :45 side plank left
3- :45 DB press
4- :45 side plank right
5- :45 hollow hold

Performance
Build to heavy front squat

Then 5×3
@ 3 seconds down
0 seconds at bottom
1 second coming up

WOD
EMOM 15
1-10 ring dips
2-10 toe to bar
3-15 kb swing

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