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)