Monday 12/19/16 - And then..


MAIN WOD

M-1: Push Press 10RM

Then 2 Down Sets of 10 @ 90%

M-2: 2 Rounds For Time:

25 Front Squats, 115#/75#

25 Ring Dips

25 Sit-Ups

25 W all Ball, 20#/14# to 10'/9'

25 Bar Facing Burpees

--TIME CAP 24:00--

OPTIONS

Level 2

2 Rounds For Time:

25 Front Squats 95#/65#

25 Box Dips

25 Sit-Ups

25 Wall Ball, 14#/10# to 10'/9'

25 Bar Facing Burpees

--TIME CAP 24:00--

Level 1

2 Rounds For Time:

25 Front Squats, 65#/45#

25 Pushups

25 Sit-Ups

25 Wall Ball, 10#/8# to 10'/9'

25 Bar Facing Burpees

--TIME CAP 24:00--

FITNESS CLASS

F-1: Deadlift

4-4-4-4-4

F-2: For Time:

150 Single Unders

50 Single Arm Russian KB Swings alt.

25 Burpee Box Jump Overs

50 Goblet Squats

150 Single Unders

--15:00 TC--

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