Monday, 16 December WOD

Warm Up:

  • 400m Run
  • 8 L/8 R Single leg Deadlifts, pick load
  • 6 L/6 R Double Kettlebell Front Rack Box Step-ups, pick load

Strength:

Back Squat Waves

  • 1st wave 6 reps @ 70%, 4 Reps @ 75%, 2 Reps @ 80%
  • 2nd wave 6 reps @ 75%, 4 Reps @ 80%, 2 Reps @ 85%
  • 3rd wave 6 reps @ 80%, 4 Reps @ 85%, 2 Reps @ 90%

Metcon:

2 Rounds for time of:

  • 50 Wall Balls, 20/14 lbs
  • 40/30 Row Calories/ Air Assault Bike Cals
  • 30 Toes-to-bars
  • 20 Alternating Dumbbell Snatches, 50/35 lbs

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