Workout for Wednesday, 17 November

Gym Workout

Part A:
Strength balance Test #2
18:00 to complete:
8 reps @ 60%-65%
7 reps @ 65%-70%
6 reps @ 70%-75%
5 reps @ 75%-80%
ME reps in 1 set @ 85%

**Percentages are based of 5RM DEADLIFT**

**Very important that you take note of the weights you use and reps you complete for each set. Log these into your workout notes on SugarWod.**

For Time: (7:00 cap)
150 DU/300 SU
40 Alt DB Snatch (50/35)
20 Burpee over DB

At Home Workout

Warmup:
6:00 amrap:
20 skate jump
6 inchworm + push-up
8 Kick-sit
10 RKBS

Part A:
3 Rounds:
:30 work / :30 rest
– Plank down-up
– Hollow Hold
– Supine Plank

Part B:
every 4:00 for 6 Rounds:
10 sit-ups
20 burpees over db
30 alternating db/kb snatch