Daily Archives: December 11, 2017

20171211

S/S/S:

Front Squat

5X5

 

Increase weight ea set

Compare to 18Oct2017

Retest week!  If you made every strength piece of this cycle, you should see an improvement from the first week.   Push yourself!!!

WOD:

Every 3 Min for 15 Min, Complete

 

1 Rope Climb

then…

12-9-6

Pull Ups

Box Jump Overs (24/20)

 

Any time left in 3 min is rest

Goal is to sprint each round so you get a little rest between sets

 

Scaling Options:

Rope Climb ->3 Rope Walks per climb

Pull Ups-> Body Row

Box ->20/16

 

Cool Down:

Kneeling lat stretch – 2 x 1 min per side

 

Couch stretch x 2 min per side