Wods

Dec 4

By December 3, 2018 No Comments

Fitness & Performance
3:00 Bike or Row

2x
10m banded monster walks
10 banded frog pumps
10m lateral banded monster walks in each direction

10 Squats w/ empty barbell
8 Squats w/ 40%
6 Squats w/ 50%
Then:
4 sets: 4 Front Squats + 8 Back Squats @ 75% of FS

Fitness Strength:
8 EMOM:
20m bottom up KB carry (10m each)

Performance Strength:
8 EMOM:
Snatch + High Hang Snatch, climbing

Fitness Metcon:
3 Rds:
12 Thrusters 75/45
12 Jumping Pull Ups
40 SU

Performance Metcon:
3 Rds:
12 Thrusters 95/65
12 C2B
40 DU

 

Jeremy

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