Wednesday 11/11

WARM UP
5:00 single unders
3 rounds:
10 good mornings
10 meter walking lunge
10 Russian kb swings
SKILL
Kb windmill
5 x 10 each side
WORKOUT OF THE DAY
For time:
400 meter sled push
200 meter farmer carry
400 meter sandbag carry
200 double unders
RX: (24kg/16kg)
55+: (16kg/12kg)
*30:00 time cap
BARBELL CLUB
3 round barbell warm up
A) EMOTM 10:00
Power clean + squat clean
B) Jerk from the rack
*Build to heavy
C) Front squat
5 x 5