12/14/15 Monday

Performance

A1. Push Press; 6-8 reps x 3 sets, rest 60

A2. Overhead Walking Lunge (45/25lbs); 20 steps x 3 sets, rest 60

A3. Double-Under Practice; 60sec x 3 sets, rest 60

 

B. EMOM, for 20 minutes:

Minute 1 – Row 200/150 Meters

Minute 2 – Wall Climb x 2-4 reps

Minute 3 – 40’ shuttle run x 4 (down and back = 1) *must touch ground with hand

Minute 4 – Abmat Sit-ups x 15-20

 

Competition

Wod will be posted at gym