4
Dec
Friday
SKILL
Row/Run 500/400 m
3 Rounds of:
Handstand Hold x :30-:40
Bridge Up Hold x 6 reps @ :5 sec hold
Straight Legged Bear Crawl x 20-30 mtrs
STRENGTH
Strict Press @ 90% + 5lbs
5 @ 50%
5 @ 60%
5 @ 70%
5 @ 75%
3 @ 85%
1+ @ 95%
WOD
EMOM x 24 min
Min 1 = 20 KBS
Min 2 = 20 Push Press (75/55)(65/45) *** NO BB DROP**
Min 3 = 20 MB Twists