Wednesday 12/9/15

Strength:
Front squat
20 min to build to a heavy 3 reps

*Minimum of 6 sets

WOD:
EMOM for 12 min
Min 1, 4, 7, 10 – 5 front squats (60% of heaviest set of 3, taken from the floor)
Min 2, 5, 8, 11 – 50 double unders (or max effort for 45 sec)
Min 3, 6, 9, 12 – 7 strict pull ups (CTB if possible)

 

Unloaded:
2 min tabata
Push ups
Walking lunges
Sit up
Banded good mornings
Ring rows

*Rest 2 min between each movement. Score for total reps

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Posted on December 8, 2015, in Uncategorized, WODs. Bookmark the permalink. Comments Off on Wednesday 12/9/15.

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