WOD for Monday, Nov 16:

PRIMARY LIFT

Back Squat

3 x 3

  • Work between 80-90%

  • Work to High Intensity, low reps.


ACCESSORY

2-3 SETS


  • 6-8 Farmer Carry Box Step Ups (Box height should put hip crease just below knee. Not alternating, 6-8 reps each leg.)

  • 8-10 Good Mornings (Work with a moderate to challenging weight, may be taken from the rack or ground.)



METCON

8 minutes


  • 12 DB Alternating Box Step Ups (single DB) 35/50 (25/40) 20/24"

  • 10 Alternating DB Snatch

  • 8 Bar Muscle Ups

...and a very few special people do both...just saying. ;-)




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