December 5, 2016

December 5, 2016

dynamic :

5 minute circuit of :

a) pass thru x 15

b) lunges x 10

c) pushups x 10

d) air squats x 10


Front Squat - 4 sets, every 2:30 at %'s listed.

set 1 - 5 @ 60%
set 2 - 5 @ 70%
set 3 - 5 @ 75%
set 4 - 5 @ 75%


team wod
for time :
75 hr pushups
45/35 calorie row
60 deadlifts (115/85)
75 no pushup burpee
45/35 calorie row
60 hang power cleans (115/85)
75 burpees
45/35 calorie row
60 power cleans (115/85)

notes :
- partition as desired.
- only one teammate moves at a time.
- 28 minute time cap.
- rx+ = 155/105

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