Tuesday - 11/28/17

A.) Front Squat

- Heavy set of 2

B.) 2017 Ripped Games Wod 2 - 10 min cap

21 deadlifts

21 box jumps

- 1 min rest - 

15 deadlifts

15 box jumps

- 1 min rest - 

9 deadlifts

9 box jumps

RX : 275/185

Int : 245/165

Sc : 205/135

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C.) snatch deadlift

- heavy set of 2

D.) Strength accessory

Snatch grip above knee hang hi pulls

6sets x 5reps @ 50-55% of make

E.) accessory

3 rounds

30sec plank right arm

30sec plank left arm

30 sec pistol squat hold right

30 sec pistol squat hold left

- rest as needed

4 rounds - monster walks

10 steps Right, left, forward, backward

3 rounds -

15 DB split squats (R+L)

10 DB OHS (R+L)

3x25 weighted situps (use plate on head)

3x10 weighted hanging leg raises

F.) Gymnastics + Conditioning

3 rounds

35 cal AD

30 GHD situps

25 back extension

20 dead hang shoulder taps

60ft Handstand walk

-3 mins rest