ALRIGHT… HERE WE GO!!!
Strength…
Every Min On the Min x 5 Mins:
3 Push Presses @ 75% of your 2 Rep Max Push Press
Every Min On the Min x 3 Mins:
3 Push Presses @ 80% of your 2 Rep Max Push Press
***Rest 2 Mins… @ The 10 Min Mark…***
MetCon…
***Using 80% of your 2 Rep Max Push Jerk…***
***Box Jumps: Rx’d: M-24″/F-20″…***
For a Total of 3 Rounds:
400 Meter Run
3 Push Jerks
21 Burpees
12 Box Jumps… TIME!!!
3…2…1…GO!!!
Mando
“Remember December…”
12.18.2017 WOD & Scores…
Here’s The Whole Week… Kinda…
Monday… Strength/MetCon: Back Squats @ 80% of your 2 Rep Max… Done!!!
Tuesday… Strength: Push Presses @ 75% & 80% of your 2 Rep Max… MetCon: Push Jerks @ 80% of your 2 Rep Max …
Wednesday… Strength/MetCon: “Single & Controlled” Deadlifts @ 80% of your 1 Rep Max…
Thursday… Hang Power Snatch Practice… MetCon: Hang Power Snatches Using Same Weight As Last 2 Weeks…
Friday… Competition WOD…
Saturday… 9AM GRID WOD
Sunday… Closed For Christmas Eve…
Monday… Closed For Christmas!!!
