WED20DEC2017

WOD

Strength
Clean and Jerk: 12 min to work up to a heavy double

Conditioning
5 rounds for AMRAP,
2 min on/2 min off:
21 Wallballs (20/14)
15 Pullups
9 Burpee Box Overs
**pickup each round where you left off. Partner up to share equipment if needed.

EXTRA

FS: 11 min. EMOM – 2 non-paused FS at 85% of last weeks 2 rep

For 4 min, Every 20 sec:
1 strict MU (scale with band under hips)

8 sets:
2 H/A MU kips + 2-4 MU + 2 dips

After
Tabata – 2x through
0:00-Hollow hold
0:30-Hollow flutter/scissor kick
1:00-Hollow rock
1:30-Hollow tucks

Bootcamp

Strength
EMOM X 8:
O:10/8 Cal Row + 3 Burpees
E:100m Run + 6 Squats

Conditioning
4 rounds for AMRAP,
2 min on/2 min off:
15 Wallballs (20/14)
12 Ring Rows
9 Burpee Box Overs

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