WOD 11.10.17
Workout of the Day 10 Nov 2017
Skill / Strength
Alternating EMOM:
10- Back Squat @bar
10- Good Morning @bar
5- Back Squat @40% w/3sec tempo
10 Hip Bridge
3- Back Squat @60% w/3sec tempo
5- Kneeling Leg Curl w/3sec hold
3- Back Squat @65%
5- Lunge Step each leg
2- Back Squat @85%
Rest
2- Back Squat @90%
Rest
1- Back Squat @heavy as feel able
Rest
AMRAP @half last load
MetCon / Work
Level 3
3 Rounds for Time:
1min- Max Cal Row
1min- Max Alt Hang KB Snatch
1min- Rest
Level 2
3 Rounds for Time:
1min- Max Cal Row
1min- Max Alt Hang KB Snatch
1min- Rest
Level 1
3 Rounds for Time:
1min- Max Cal Row
1min- Max Alt Hang KB Snatch
1min- Rest
