Tuesday, December 16, 2014

Tuesday, December 16th




Strength


Sumo Dead Lift 4 x 5
4 x max effort Hanging L- hold...scale back with knees bent. Look for good Lat activation.
Score is total seconds held for flap four rounds.


WOD


Complete three rounds of 1 minute at each station. Rest 1 minute between rounds:

Wall-ball, (20/14)
KB Swings (53/35)
Box jump (24/20)
Push-press (95/65)
Bike or Row (Cal)

Score is Reps Completed

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