Wednesday, December 7th, 2016

December 7, 2016

Skill/Strength:

15 Minutes to Build to a Heavy Deadlift

 

 

 

WOD:

Level 3:

"Nancy"

5 Rounds for Time:

400 M Run

15 Overhead Squats (95/65)

 

Level 2:

5 Rounds for Time:

400 M Run

15 Overhead Squats

 

Level 1:

5 Rounds for Time:

200 M Run

15 Air Squats

 

 

Inland Valley Strength

 

Strength:

Every 2 mins. for 12 mins.:

1 Push Jerk + 2 Split Jerk

4 X 3 Strict Press @80%

 

8 mins. EMOM:

Odd: 8 Strict Pull-Ups

Even: 8 DB/KB Push Press

 

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