December 27, 2017

STRENGTH: Push Press 4 x 4 @ 75-80%

WOD: 3 Rounds of,
20 male/15 female Cal Row

35 x wall balls 
(Rest 2 Min)
3 Rounds of,
20/15 Cal Row
25 x Abmat Sit Ups
(Rest 2 Min)
3 Rounds of,
20/15 Cal Row
15 x pull ups 

Score: Total time minus 4 minutes

OLYWOD

STRENGTH: A) 8 sets of, Hang Squat Clean + Pause Front Squat + Front Squat (1+1+1), every 90 seconds, increase weight

B) 8 sets of, split jerk x 1

WOD: For time,

10 x cleans 

25 x double unders 

10 x jerks 

25 x double unders

10 x clean and jerks 

25 x double unders

10 x jerks

25 x double unders

10 x cleans