Thursday 12/10

Fitness -

Strength

A. Bench Press - 3 reps x 5 sets 

B. Accumulate 1:30 plank with plate on back 

Wod 

4 minute amrap 

25 wall balls 

15 medball abmat sit ups 

2 minute rest 

4 minute amrap 

10 cal row 

10 burpees 

2 minute rest 

4 minute amrap 

100 meter run 

10 DB snatch 50/30

Performance -

Strength

A. Bench Press

- build to heavy single

B. Accumulate 1:30 minute hollow hold

 

Wod 

4 minute amrap 

25 wall balls 

15 medball abmat sit ups 

2 minute rest 

4 minute amrap 

10 cal row 

10 burpees 

2 minute rest 

4 minute amrap 

100 meter run 

10 DB snatch 70/45