WOD…Nov 17th…AMRAP!

By November 16, 2014 wod No Comments

Strength

Starting a new cycle (5-3-1) – Back squat – 20 minutes to find 1 rep max – Use a spotter for heavy attempts and a coach needs to verify depth on 1 rep max.  Keep track of your 1 rep maxes this week.

12 min AMRAP

10 – Alternating arm KB  Squat Clean – 24/16K (5 per arm)

15 – Burpee Pull-up 

20 – KB goblet squat – 24/16k 

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