SWOD Saturday December 8th

– Midday 3.0 from 9:30am-11:30am

STRENGTH

Level 1:

Do the Class.

Level 2:

A. Every 2 minutes x 6 sets
OH Squat
*Sets 1-4 @ 3RM OH Squat for the Day
*Sets 5-6 x 75% of Max

B. 4 rounds for time:
800m run
30 KB Swings (1.5/1pd)
30 Pull Ups

C. Complete
50 Banded Good Mornings
50 Banded Pull Aparts
50 Banded Tricep Push Downs

Level 3:

A. Every 2 minutes x 6 sets
Power Clean + 3 Push Jerk
*Sets 1-4 @ 3RM Push Jerk for the Day
*Sets 5-6 x 75% of Max

B. “Eva”
5 rounds for time:
800m run
30 KB Swings (2/1.5pd)
30 Pull Ups

C. Complete
100 Banded Good Mornings
75 Banded Pull Aparts
50 Banded Tricep Push Downs