Tuesday’s WOD - 11/13/2018


Skill:  5x10 (5R/L) - 1-Arm Dumbbell Hang Clean & Jerks @ moderate weight   Strength: 6x 50 FT [length of rig] - Overhead Barbell Carry @ moderate to challenging weight WOD: On a 9 min Clock: Choose 1 Option: 400m Sprint / 500/400m Row / 1/.8 Km Assault Bike (1000/800m) AMRAP in remaining time: 5 Lateral Burpees over Dumbbell 10 1-Arm DB Hang Clean & Jerk @50/35 Accessory Work: Every 2:30 x 6 sets 5x Pause Overhead Squats @ 60-65% NOTES: 2-sec pause in the bottom. May be taken from the rack.  


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