December 5, 2013

By December 4, 2013 wod No Comments

Workout of the Day
Skill
Rope Climbs
5×1
then
12 MIN AMRAP
12 Pistols (6 each alt)
9 OH Squats 115/75#
6 OH Press

Sports Conditioning
Shoulder Press
Find your 1 rep max.
10 min to work up to 1RM
then
100 Meter Run
then
12 MIN AMRAP
2-4-6-8-10 ….
Release Pushups
Goblet Lunges 35/25
KB Side Bends 35/25

Post your scores to the Whiteboard.

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