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9 December 2016

9
Dec

9 December 2016

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9 December 2016

Warm-up:  10 Rounds:  10 Double Unders, 5 Burpees

Strength: Hang Squat Clean – 1-1-1-1-1 (Estimate 15 Minutes)

WOD: 5 Rounds for Time: Weight:  (135/95)

*ARX Add 10# to each round: 135/145/155/165/175 and 95/105/115/125/135

1 Front Squat, 1 Step Up

2 Front Squats, 2 Step Ups

3 Front Squats, 3 Step Ups

4 Front Squats, 4 Step Ups

5 Front Squats, 5 Step Ups

Rest 1:00

Cool Down:  2 Rounds:  15 GHD Sit-ups, 10 Calories on the Ski/Bike

 

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