Sunday, December 20, 2015

Monday, 12/21/2015

Warm up:  Dynamic

Strength:  Front Squat 7-5-3-3-1-1-1
                Increase weight each set working up to a heavy 1 rep or 1 rep max

WOD:  For time:
             -10-9-8-7-6-5-4-3-2-1
              -Wall Balls 20# / 14#
              -Box Jumps 30" / 24"
              -Ab Mat Sit ups

Post Front Squat Weight and time.

Remember if you want you weight posted to the board, make sure you have a trainer verify it.

           

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