December 17, 2015

Warm Up-

3″ Continuous Pace Air Squats

2 RNFT:

10 Front Rack Lunges w Barbell

:30/Leg Dynamic Swings

10 Bent Over Barbell Rows

:30 Pull Up Bar Hang

 

Strength-

Every 2 Minutes for 16 Minutes:

Back Squat

3 Reps @ 75-80% First 4 Sets

2 Reps @ 85-90% Last 4 Sets

 

WOD-

50′ Double KB Walking Lunge (44/26)

20 Pull Ups

20 Med Ball Sit Ups

50′ Double KB Walking Lunge

20 Pull Ups

20 Med Ball Sit Ups

50′ DBL KB Walking Lunge

20 Pull Ups

20 Medball Sit Ups

For Time

 

 

 

 

 

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282