Wednesday, December 21st, 2016

December 21, 2016

Skill/Strength:

3 x 3 Front Squats, heaviest possible

*Rest as needed

 

WOD:

15 Minute AMRAP:

Level 3:

5 Chest to Bar Pullups

10 Overhead Squats (75/55)

25 Double Unders

 

Level 2:

5 Pullups

10 Overhead Squats

75 Singles

 

Level 1:

5 Ring Rows

10 Air Squats

75 Singles

 

 

Inland Valley Strength

 

Strength:

Every 2 mins. for 10 mins.:

1 Clean + 2 Jerks @80%

 

4 X 5 Snatch Grip Deficit

Deadlift

(60% of 1RM Deadlift)

 

Accessory:

A) 3 X 10 Ring Dips

B) 3 X Max Effort Pull-Ups

 

 

 

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