The workout for 11/9/17 is...                                     

  • By Leslie Friedman
  • 09 Nov, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 11/9 is...

Every 3 minutes for 4 Rounds:
- 5 Power Snatch @ 65% of 1RM (all singles) working on speed and perfect technique. Follow each set with 5 box jumps at challenging height.
7 minute AMRAP:
- 7 ring rows (rx is rings straight down and shoulder blades touch the ground at the bottom)
- 21 Air Squats
Accessory Work:
- 3x10 Barbell Roll Outs

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