December 14, 2015

By December 13, 2015 wod No Comments

Workout of the Day
Back Squat
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
3x 70%
3x 80%
3+ 90%
then
Press
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
3x 70%
3x 80%
3+ 90%
then
10 MIN AMRAP
5 Push Jerks 155/105#
10 Burpees Box Jump Overs 24/20
20 Double Unders

Strength (5:30 pm Only)
Power Clean-9×3 at 70%
Back Squat-2×10 at 67.5%
67.5%xAMAP
Military Press-60/70/80%x3
Bentover Row-2-3×8-10
RDLs-2-3×8-10
Straight Leg Situps-2×10
Hanging Leg Raises-2×15

Post your scores to the Whiteboard.

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