WOD 11/22/16

A:Warm Up:

3 RFQ of:

10 Calorie Row (Damper 8/5)

10 K.B. Goblet Squat (24/16Kg)

10 K.B. DL

B: Clean  – 2/2/2/2/2@80-90%

% From 11/05/16 or Heavy Double From 10/18/16; 90-150 Seconds Rest Between Sets

-15 Minute Cap

C: Sumo Deadlift – 3X3@90%

% From 09/20/16 @32X1; 120-150 Seconds Rest Between Sets -15 Minute Cap

D: EMOM 15 of:

Minute 1- 9 Box Jump Step Down (24/20″)

Minute 2- 10 Double K.B. Swing (20/12KgX2)

Minute 3- 10 Each Alternating Double K.B. Front Racked Walking Lunges

If you are participating in the Open practice rebounding the last 2-3 rounds of Box Jump.