Tuesday 9/11/18

ROMWOD
To Inspire


Weightlifting
Power Snatch
5 sets x 1 rep @ 60 kg

Power Clean + Jerk
5 sets x 1 rep @ 80 kg


Conditioning
"343" - Firefighter Edward J Day - Ladder 11
100 Lunges (each leg)
80 Kettlebell Swings (53#)
60 Wall Ball (20#)
40 Chest to Bar Pull Ups
20 Deadlifts (275#)
43 Burpees

24:04


Abs
10 Hollow Rocks
10/10 Oblique Crunches
10 V-Ups
3 sets