WOD Friday November 1st 2019

November 4, 2019

WOD Friday Nov. 1st 2019


A.) mobility
:60 couch stretch
:60 oh band distraction
:60 super front rack


B.) Warm up:
3x3 Oh squat therapy
Pause at 1/4 squat, 1/2 squat, and full squat
2 rounds of
200m row
10 bb power clean
10 box jumps
10 bb power snatch
10 Russian kB swings


C) Emom x12
(Start around 60% and build through 12 sets)


D.) 3 rounds for time
8 clean and jerks 155/103
10 pistols (5 per side)
12 box jumps 24/20
(Scale reps and weights as needed)


E.) 5 minute cool down row/Mobilize
Have fun, work hard, work smart, push yourself, and #Trusttheprogram
Coach Joshua

Please reload

Our Recent Posts

Please reload


Please reload


Please reload


(413) 282-7052


©2020 by Crossfit Stronger Than Yesterday. Proudly created with Wix.com