WOD Thurs 12-17-15

CROSSFIT

Strength
Clean pull + clean (full squat)  (reset after each combo) 2@ 50% / 2 @ 60% / x2 @ 70%

Establish 1RM squat clean
WOD
Bear complex 5x3 (5 set of 3 cycles)
(135/95)(115/75)(95/55)
every drop during set = 5 burpee

HIT-CON

Agility: Plyo set
2x Butt Kickers
1x High Skip
1x High Knees
2x Side Step
2x Karaoke

4 Rounds of each
Lie on back to backward to spin forward runs
Lie on stomach spin to sprint
Lie on back to backward to lie on stomach (burpee movement) to sprint forward



1 comment (Add your own)

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Tue, January 2, 2018 @ 10:00 AM

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