Tuesday December 3rd, 2016
Comments: 0
Category: WOD

Tuesday December 3rd, 2016

Warm up-

500m Row or 30 cal AD

-DROM-

Then:

2 Rounds

:30 Goblet squat hold

5 Box Jumps

5 Squat Jumps

Skill-

Back Sqaut

70% x 5

80% x 5

90% x 5+

70% x 20

WOD-

For Time:

50 Pull ups

150ft KB Lunge 53/35 (Down + Back 3x)

35 Pull ups

100ft KB Lunge (Down + Back 2x)

20 Pull ups

50ft KB Lunge (Down + Back)

*Hold KB like a goblet hold and Perform walking Alt. Lunges

Post Wod-

3 Rounds

20x Flutter Kick

20x Russian Twist

20x Hanging Knee raises

:30 Sec Plank

 

 

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