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Friday 10/20 WoD

19
Oct

Friday 10/20 WoD

SKILL/STRENGTH

FITNESS & PERFORMANCE:
Front Squat
3-3-3, then accumulate 15 paused reps at 85% of todays heaviest set of 3 reps

*Notes
– Build over the first three sets to a challenging but technically sound set
– Paused reps are performed at 85% of today’s heavy set of 3.
– Full three count pause right at parallel.

TIMECAP: 20:00

 

WOD

FITNESS
3 Rounds For Time:
20 KB Snatches, 24kg/16kg (complete 10 on right arm, then 10 on left)
20 Quick Burpees (no jump)

TIMECAP: 15:00

PERFORMANCE
3 Rounds For Time:
20 KB Snatches, 28kg/18kg (complete 10 on right arm, then 10 on left)
20 Quick Burpees (no jump)

TIMECAP: 15:00

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