General Fitness Wednesday 11-19-14

Programming Note- Wednesdays will have a split option for goals. Option A will be aimed towards strength, Option B will still involve strength but more conditioning

Prep Work
2X30 Table top stretch
2X30 Couch stretch
2X30 Soleus stretch

Strength (Option A+B)
Taking last weeks 5RM
Every 2 Min for 10Min 3 Back squats

Really focus on your depth and speed on the squat. We want to be breaking below parallel of course while maintaining a good upright position

Strength (Option A)
Every 2 min for 10 Min
5 Heavy KB Bench press+10 Double KB Russian swings (Same weight)

WOD
Option A
3 Rds
10 30″/24″ Box jumps
10 Burpees
Rest 2 min
3 Rds
10 Heavy DB KB Clean
10 Heavy DB KB Jerk
rest 2 min
Max Double unders in 3 Min (Every time you break on your set do 5 strict pull ups)

Option B
20 Min EMOM
Even Min 10 Dumbbell snatch 5R+5L
Odd Min 30 Double unders-Multiplier for today will only be 2X

Cool Down
Mobility
Post results

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