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Wednesday 12/16/15

15
Dec

Wednesday 12/16/15

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Strength/Skill:
7 x 4 Back Squat with 2 second Pause (50-70%)
Alternate with…..
7 x 10 Shoulder Activates
 
WOD:
2′ Max Effort Double Unders 
Rest 1′ 
4′ Max Effort Kb Swings (53/35)
Rest 1′
15 – 10 – 5
Burpees Over Bar
Front Squat from the Ground (95/65)
 
Cool Down:
Roll Low back, gluten and hamstrings.

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