Wednesday, December 7, 2016

Posted by on Dec 6, 2016 in WOD | Comments Off on Wednesday, December 7, 2016

PreWOD – 3 Rounds 

  • 25 Single Leg Skips per leg. Complete one side before switching to the other
  • 15 Goblet Sq
  • 2 Wall Walks / 30 Sec Handstand Hold

Strength – Deadlifts – 15 Mins to build towards 1 RM attempt. 

Sets look like this. 5-5-3-3-1-1

Start somewhere around 60%

WOD

21-15-9 (10 Min cap)

  • Front Sq 135/95
  • Burpees Over Bar

Choose a weight that’s appropriate to complete WOD under time cap.