Friday, December 12, 2014

Strength
Pause Back Squat (3 sec hold)
4×5
work to HS

WOD
RX:
10min AMRAP
10 Wall Balls (20/14)
10 Pull Ups
10 Wall Balls
10 Burpees to target

INT:
10min AMRAP
10 Wall Balls (16/12)
10 Pull Ups (banded, strict)
10 Wall Balls
10 Burpees to target

Beg:
10min AMRAP
10 Wall Balls (12/10)
10 ring rows
10 Wall Balls
10 Burpees to target