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Tuesday, December 12th 2017

11
Dec

Tuesday, December 12th 2017


Warm-up:

2 rounds
18/15 Cal row
10 Single leg step-ups
15 double under Attempts

(RX+)
2 rounds
18/15 Cal bike (steady pace)
10 Weighted Single leg step ups
6 Depth jumps

Strength:

Front Squats
3RM (first rep paused for 3sec)
After establishing a 3RM for the day -10% from that for 2s x 3r with no pause

Metcon:

4RFT

RX
400m row
7 STO 155/105

RX+
400m row
7 STO 175/120

WTF Work:

1500m row
150 Double unders
50 Cal Bike
150 Double unders
1500m row