Wednesday January 6, 2016
Comments: 0
Category: WOD

Wednesday January 6, 2016

Warm Up

21-15-9

DU’s

Goblet squats

Box Step ups

 

Skill

Front squat

MAX- 3 min test after sets above 75%

8, 5, 3, 2, 1, 1, 1, 1

45%, 55%, 65%, 75%, 85%, 90%, 95%, Max

 

WOD-16 min EMOM

Minute 1 – max rep box jumps (24/20)

Minute 2- max rep wall balls (20/14)

Minute 3- max rep kb snatch (35/26)

Minute 4-rest

 

Post WOD

3 min row/airdyne easy pace

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