Wednesday 16th November

Strength

Novice

Squat 3x5
Deadlift 1x5

Intermediate

Bench Press
3-3-3-1-1-1

WOD

'Kalsu'

100 thrusters 60kg/42.5kg
5 burpees every min

(20 min time limit)

28/12/10

Skill

Work on Snatch technique or work upto a single heavy repetition

WOD

150 Kettlebell Swings @ 1.5/1 Pood

perform 5 burpees on the min every min