Thursday, December 19, 2013
Warm up
2x
1min TWS –> 25m Duck walk
10 Dislocates
Strength
12×2
Box Squat
@75% of back squat 1 RM
OR @ 55% with bands
WOD
13min AMRAP
10 Wall balls (20/14)
30 Double unders
250m Row
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Warm up
2x
1min TWS –> 25m Duck walk
10 Dislocates
Strength
12×2
Box Squat
@75% of back squat 1 RM
OR @ 55% with bands
WOD
13min AMRAP
10 Wall balls (20/14)
30 Double unders
250m Row