Friday, 24 December WOD

Christmas Eve: Training may change for today.

Warm-up

  • 3:00 Row –then– 3 Rounds
    • 10 Side Raises (light change plates)
    • 10 Goblet Squats
    • 10 Front Raises
    • 5 Tempo Push Ups

STRENGTH

  • Strict Press 3-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.
  • Set 1: 70% of 90%
  • Set 2: 80% of 90%
  • Set 3: 90% of 90% Shooting for 3-7 reps here.

METCON

  • 5 rounds for time of:
    • 10 Front Squats, 135/95 lbs
    • 10 Bar Facing Burpees
    • 10 Strict Handstand Push-ups

Scaling Options: Use a weight that allows you to keep the front squats unbroken. Scale to kipping hspus if needed or Double DB Push press @50/35lbs something that is challenging but unbroken.

Time Cap: 18 mins

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