19-DEC-14

A.

Group Joint Warm Up

-2 Rds NFT

400m Row

15 Strict Press 45/33 (use DB’s for added challenge)

10 Alt Pistols

 

B.

Strength:

Back Squat @ 23X2

5×3 @ 70-75%

 

C.

WOD: For Time

50-35-20

Wall Balls

Box Jumps

Sit Ups

 

D.

Cool Down:

10 Perfect Wall Squats

2 min Oblique side smash

1 min each arm tricep smash

 

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