THURSDAY 12/14/17

WARM UP

Trainer’s Choice

 

FIRST…
Skill

 

A) Tempo Front Squat (2 Second Pause In Bottom) – 3 Reps x 5 Sets @ 70%

*Use Your 1 RM From Last Week To Find % – Rest 2 Minutes Between Sets

+

B1) Y-Raise On Med-Ball x 10

B2) DB Bent Over Row x 10 (Each)

 

WOD

 

For Total Rounds

 

0:00-5:00

 

10 Calories Row

10 Box Jump Overs (24/20)

 

5:00-10:00

 

10 Pull Ups

10 Power Cleans (95/65)

 

10:00-15:00

 

10 Burpees

10 Wall Balls (20/14)

 

 

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