Thursday, December 13, 2018

STRENGTH/SKILL

3 Sets all groups:

A1. Build to 8RM each leg Single Leg Hip Thrust

30x1

A2. Build to 8RM each arm DBRow

30x1

WOD

"Layers"

18 min AMRAP

Row 100m or Airbike 8/6 Cals+

10x Box Jump 24/20"

15x Wall Ball 20/14# to 10/9'

20x Lunge total steps 53/35# KB in center of chest

30x Double Unders

F: 5x BJ, 10x WB [lighter load], 15x BWT Lunges, 50x Single Unders

P: As Rx

S: Each Movement Unbroken