WOD

01.07.19

WARM UP

General & Specific

STRENGTH

Front Squat – Every 2’ x 5 sets perform 10-8-6-4-2 reps @climbing

WOD

4 rounds of:

12 Knee to Elbows

12 Alternating Leg Front Rack Forward Lunges @115/75lbs

12 Push Jerk @115/75lbs

WARM UP

General & Specific

STRENGTH

Front Squat – Every 2’ x 5 sets perform 10-8-6-4-2 reps @climbing

WOD

4 rounds of:

12 Knee to Elbows or K2C

12 Alternating Leg Front Rack Forward Lunges @95/65lbs

12 Push Jerk @95/65lbs

WARM UP

General & Specific

STRENGTH

Front Squat – Every 2’ x 3-5 sets perform 8-6 reps tempo 2020 @climbing if technique is good 

WOD

4 rounds of:

12 Knee Raises

12 Alternating Leg Forward Lunges 

12 DB Push Jerk

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