WOD
Wednesday 12.21.2016
Wednesday | 12.21.2016
Performance
Front squat
5×2 (climbing)
WOD
EMOM 24
1- 5 Thruster (heavy)
2- 8 Strict Pull-up
3- 15 Box Jump Over 24/20
*9am class substitute Thruster with HEAVY Wallball
Fitness
3 sets
Front Squat X 10
Single Arm KB Press X 10 (each arm)
Assault Bike X :60
WOD
EMOM 24
1- 10 Thruster
2- 10 Strict Ring Row
3- 10 Box Jump Over
*9am class substitute Thruster with Wallball
**Larger classes substitute Assault Bike with 250m Row (sprint)