Monday 11022015

IMG_0472
Drew and Dave just killing it on the Wodapalooza qualifiers lifts. #TeamIronGrip

BBGYMNASTICS:
Hang Snatch: 1X3@60%, 1X3@70%, 3X3@75%, 3X2@85-90%

STRENGTH:
Deadlift: 3×5 at very moderate weight – work on touch and Go

METCON:
500m Row
9 Hang Power Snatch (115/85)
9 Wall Ball (25/20)

350m Row
15 Hang Power Snatch (115/85)
15 Wall Ball (25/20)

200m Row
21 Hang Power Snatch (115/85)
21 Wall Ball (25/20)

ENDURANCE WORK:
21-18-15-12-15-18-21
Assault Bike calories
Rest 1:1

ACCESSORY WORK:
Tabata Overhead Yoke Holds – AHAP
Pick a weight that is moderately challenging to hold overhead and complete 8 rounds of :20 on :10 off

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