14
Dec
Monday
SKILL
2 Rounds of:
:45 sec Rowing for max distance
10 Air Squats Hold (5 sec)
10 m Heel-to-butt
10 m Bear Crawl
10 m High Knees
2 Rounds of:
30 DU’s
10 Wall Ball
STRENGTH
Back Squats +10lbs (Week 1 – cycle 3)
5 @ 50%
5 @ 60%
5 @ 65%
5 @ 75%
5 + @ 85%
WOD
EMOM x 15 min
6 Burpees
8 KB Lunges (70/53)
10 KBS (70/53)
L1 – 4,6,8 use light KB
L2 – 4,6,8 (53/35)