Wednesday 12/16

Fitness -

A. Back Squat - 1, 10, 1, 10, 1

*all sets should be at a tough weight for respective rep set

WOD

3 Rounds 

10 OHS (75/45)

15 Knees to Elbows

20 KB Swings (53/35)

25 Ring Rows

Performance-

A. Back Squat - 1, 10, 1, 10, 1

*all sets should be at a tough weight for respective rep set

WOD 

2 Rounds

30 OHS (115/75)

30 TTB

10 Squat Snatches (115/75)

10 CTB pull ups or 5 Bar MU's

Zone-

A1. PVC OHS x 15 x 3 sets

A2. DB Walking Lunges x 20 steps x 3 sets

A3. Tuck ups x 20 x 3 sets

WOD

3 Rounds

15 DB Snatches

10 Cal AB

15 knees to elbows

10 Cal Row