Tuesday 12/22

Fitness

Strength

A1. Farmers walk - 100 ft - heavy X 3 sets 

A2. Bear crawl sled drag - 50 ft X 3 sets 

A3. Tuck hold 30 sec X 3 sets 

 

Wod 

10 minute on the clock 

3 rounds for time 

15 burpees 

15 box jumps with step down 

15 KB swings 

After 3 rounds remaining time = max distance on rower 

Performance

Strength 

A1. Farmers walk - 100 ft - heavy X 3 sets 

A2. Bear crawl sled drag - 50 ft X 3 sets 

A3. Hollow body hold - 45 sec X 3 sets 

Wod 

10 minute on the clock 

3 rounds for time 

15 burpees 

15 box jumps 24/20

15 KB swings (70/53)

After 3 rounds remaining time = max calories on ab