Friday, December 23, 2016

 In WOD

Warm Up:  2 Rounds

Row 250 Meters

10 Goblet Squats 53/35

20 Arm Circles

10 Box Step Ups 20/20

Weightlifting:  Tempo back Squats (4 second down, 1 at bottom, 1 up)

5 X 3 @ 60%

3 X 2 @ 65%

2 X 1 @ 75%

Strength:  Push Jerks

3 X 5 @ 65%

3 X 3 @ 75%

Gymnastics:  Toes to Bar Work

3 X 5 Reps

WOD:  “11.1”

10 Minute AMRAP

30 Double Unders

15 Power Snatches 75/55

Score=Total Reps

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