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Wednesday 12.26.2018

POSTED ON December 25, 2018

Wednesday | 12.26.2018

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Warm Up: 
 
10 Heidens
5 Squats with a Press out
7/7 Single Leg RDL with Dumbbell
50ft High Knees
50ft Butt Kicks
 
x2-3 sets
 
Foundation: 
 
A. Front Squat 5 sets 3 @13×1; rest 2min between
 
*use a heavier weight then last week ACROSS ALL sets.
 
Metcon: 
 
RX (Level 1)
 
400m Run
30 DB Power Snatch 50/35
 
3 Rounds For Time
Intermediate (Level 2)
 
400m Run
30 DB Power Snatch 35/20
 
3 Rounds For Time
 
Beginner (Level 3)
 
400m Run
30 DB Power Snatch 20/10
 
3 Rounds For Time
 
Cool Down:
 
2 Rounds For Quality
 
6/6 Thorax Rotations
2min Couch Stretch L/R

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