1/12/2018 CFNL WOD

Strength:
Bench Press
10 rep E3MOM for 15mins
Build to a 10Rep Max!
All Levels to take part but levels to do not go to maximum,instead build to a moderately heavy set and work on technique.

WOD:
5 rounds, each round for time, of:
50 Double Unders
20/10 Push-ups
2 Squat Snatches, 85% 1RM

Rest 1:30 between each round.
Record all 5 rounds (time)

Assistance Work/Core:
2 x KB or DB Pull Overs (on floor)
Feet off the floor
Focus on drawing navel into spine and breathing correctly
The range of movement will depend on the athletes flexibility and core strength so Coach will advise.

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