WOD

12.01.18

WARM UP

General & Specific

STRENGTH

Back Squat – 4 reps @78-80-82,5-85-85+% of 1RM of 20/11/17

WOD

5 Rounds of:

9 Lateral Burpees

9 Push Jerk @155/105lbs

9 Calories Row

WARM UP

General & Specific

STRENGTH

Back Squat – 4 reps @climbing

WOD

5 Rounds of:

9 Lateral Burpees

9 Push Jerk @135/85lbs

9 Calories Row

WARM UP

General & Specific

STRENGTH

DB Stationary Split Squat – 8 reps/leg @climbing x 3-4 sets

WOD

4-5 Rounds of:

8-10 Burpees

8-10 DB Push Press

30″ Row @all out

-rest 60″ after whole set

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