11092017

A) Strength/Skill

Accessory WOD
EMOM 10:
ODD Minutes: 50 Ft Bottoms-up KB Carry
EVEN Minutes: *Athlete Choice
*Choose one accessory movement for a body-part that needs work. Coaches should give direction. This can relate to body-composition or be skill related 

B) Metcon

AMRAP 4:
Calories Assault Bike

Rest 1:00
AMRAP 4:
Max 100 Meter Farmer Carries (70, 53)

Rest 1:00
AMRAP 4:
Max Turkish Get-ups (athlete choice of weight)

Rest 1:00
AMRAP 4:
8 Max Wallballs (20, 14)
8 Hang Power Cleans (95, 65)

*Alternate Options
- Assault Bike: 100m Shuttle Runs (50 out 50 back) or Ski Erg

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