12/4/15 Friday

Performance

A. Take 15 minutes to build to today’s 3-RM Back Squat

B. Complete as many reps as possible in 6 minutes of:

Back Squats @ 80% of today’s 3-RM

*Penalty – each time you rack the barbell, perform 5 burpees.

C. Banded marches; 90sec x 2 sets, rest 2min

D1. Supinated Wrist Curls; 15 x 2 sets, rest 30sec

*Place forearms on bench

D2. Pronated Wrist Curls; 15 x 2 sets, rest 30sec

D3. GHD Sit-Ups; 20 GHD Sit-Ups x 2 sets, rest 30sec

 

Competition

Wod will be posted at gym