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Dec 20th WOD


Strength: Incline Bench Press 4x10 @45-50%

2)DB ROW 4x12

2a) DB Tricep kickback 4x12

Conditioning:

14 min Amrap

2-4-6-8...Ascending Reps Of:

Push Ups

Hang Power Clean (135/95) (115/75)

Sit Ups


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Strength: High Hang Power Snatch 2 sets of 3 for a warm up 4 sets of 3 reps. Increase weight each time Conditioning: 4 Rounds 14 Toes to Bar 100 Dubs 14 Deadlift (225/185)(205/165)(185/135)

Conditioning: 30 min AMRAP 400m Run Together 20 Burpees 40 Air Squats 20 Push ups 60 Weighted Sit ups 20 Pull ups