Monday – 151116

SWOD

15 min to work up to a heavy 5 rep Back Squat
Note: Increase 5 lbs from last heavy 5 rep Back Squat if your set was below 225 lbs, and 10 lbs if it was above 225 lbs.

WOD

(1) 3 Rounds of:
30 sec to complete 10 Hang Power Snatch (95/65)
then,
1 min ME Burpees
rest 2 min between rounds
rest 5 min,
(2) 3 Rounds of:
30 sec to complete 10 Overhead Squats (95/65)
then,
1 min ME Box Jumps (24″/20″)
rest 2 min between rounds

Note: Score is total Burpees and Box Jumps performed.  Subtract 1 rep for each Hang Power Snatch or Overhead Squat not performed in the 30 sec time cap.  Burpees/Box Jumps begin right at the 30 sec mark.

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A few of our athletes getting OTB with Coach Nate at Earth Treks in Golden!

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