Friday, December 5th

Warm up: Partner warm up (junkyard dogs and other fun drills)

Strength: Pause front squat 5x1 (heavier than last week)

WOD: Complete the following in any order and rest as needed
1. 3 minute ME calorie row
2. ME Handstand hold-when done complete as many unbroken chin ups as possible
3. 2 minute max distance Farmer's carry 70/53 (each arm)
4. 21-15-9 
-Wall balls 20/14
-Burpees
5. ME 400m run
6. 3 rounds
-10 GTO 95/65 (sub 65/45)
-10 T2B

Nick ProhaskaComment