WOD for Monday, Nov 16:
3 x 3
Work between 80-90%
Work to High Intensity, low reps.
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.)
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. ;-)