Wednesday 091317

gorge
SWoD:
20 min. to complete…
1a) Back Squat – 78% x 5 x 5
1b) Strict Ring Dips or Ring Dip Progression x 5 x5
Workout of the Day:
10, 8, 6, 4, 2, 4, 6, 8, 10
Power Snatch – AHAP
Singles (100, 80, 60, etc.)
*12 min. CAP
SkinnyFit:
20 Min AMRAP of..
3 KB Swings Complex (3 Full Swings and 3 Russian Swings = 1)
8 Alternating Leg Sit ups (L/R=1)
10 KB SDHP
20 Quick Feet Ball Taps
Endurance:
Swim-8 x 100m Max Effort,
Rest 1:1

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