WOD

16
Dec

Monday, December 17, 2018

CROSSFIT

Skill

Mobility

Bailing on Squat & Spotting

Strength

Back Squat

2-3 x 1-2 reps @ 100%
1 Max Effort Set @ 100%

WOD

For Time: (10 min cap)

Buy in 50 DUs
– Then –
10-8-6-4-2
Dumbbell Snatch
Sumo Kettlebell Deadlift

*15 DU/30 Singles between each round*
*Ends on 2 not jump rope*

L1: 75 DU buy in, 70/50, 70/50
L2: 50/44, 50/35
L3: 2x Singles, 44/35. 35/20
L4: Singles, 35/25, 25/15

BOOTCAMP

Strength –

Dumbbell Bench Press
5 x 8

WOD

5 Rounds For Time: (30 min cap)

20 Box Step-ups (10/leg, not alternating)
15 Push-ups
10 Burpees
200m Run
-1 Min Rest- (self managed)