WOD | December 13, 2016

WOD:

  3 rounds:

    50 x Double Under

    13 x Push Press (95/65)

    *Rest 3 minutes

  2 rounds:

      50 x Double Under

      13 x Push Press (95/65)

    *Rest 2 minutes

  1 round:

    50 x Double Under

    13 x Push Press (95/65)

     

EXTRA WORK:

  Weightlifting:

    Front Squat

      3,1,3,1,3,1

      3's @ 75-80%

      1's @ 85% Prog.

  Conditioning:

    3 rounds:

      10 x Cal Bike

      10 x Box Jump (24/20)

    *Rest 3 minutes

    2 rounds:

      10 x Cal Bike

      10 x Box Jump

    *Rest 2 minutes

    1 round:

      10 x Cal Bike

      10 x Box Jump

  Mobility

    2 Rounds

      1:30 Foam Roll Quads (ea)

      1:30 Couch Stretch (ea)

BOX INFO: 

   Holiday Party: 12/16 @ Conshy

     In House Comp: 1/28 @ FW