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FRIDAY | 10.19.2018


CONDITIONING: 8mins

  • MAX EFFORT distance row

~~~OR~~~

STRENGTH: E2MOM 12mins

  • deadlift: 10-5-3-2-2-2

  • double overhand grip ONLY

  • touch-n-go reps!

  • scale as necessary

  • maintain good form

(DO THE CONDITIONING OR THE STRENGTH)

~~~THEN~~~

3 ROUNDS:

  • 21 weighted abmat sit-ups 35/20

  • ​dumbbell resting on your chest

  • 15 power snatch 95/65

  • 9 burpees over-the-bar

(EXTRA CREDIT: wallball GHD sit-ups; go FASTER! NOT heavier!)

- POST YOUR RESULTS TO COMMENTS.

#WOD

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