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Monday, December 16th

STRENGTH:

Front Squat

On the 0:00 - 3 Reps @ 80%

On the 2:00 - 1 Rep @ 83%

On the 4:00 - 3 Reps @ 80%

On the 6:00 - 1 Rep @ 86%

On the 8:00 - 3 Reps @ 80%

On the 10:00 - 1 Rep @ 89%


WOD: 

2 Rounds:

100 Double Unders

50 Thrusters 45/35

30 Calorie Row

SWEATFEST

100 Double Unders/200 Single Unders


Then, 4 Rounds of:

10 Burpees

15 Slam Balls

20 Sit Ups


Then, 100 Double Unders/200 Single Unders

CROSSFIT FOR SPORT

STRENGTH:

Hang Power Snatch

*Establish a heavy single


WOD:

For Time

20 Handstand Push Ups/Seated Shoulder Press

30 Toes-2-Bar/Knee Raises/Sit Ups

40 Lateral Plate Jumps 

50 Ring Dips/Box Push Ups


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