December 19, 2018
181219
Warm-up
2 Rounds;
200m Run
:30 Single Unders
10 Hollow Rocks
10 Superman Rocks
10 Wall Squats
200m Run
:30 Single Unders
10 Hollow Rocks
10 Superman Rocks
10 Wall Squats
Strength
Overhead Squat (Weight)
Every 2 Minutes, for 5 Sets:
3 Overhead Squats
*All Sets at 75%+
Metcon
Metcon (Time)
4 RFT:
30 Double Unders
15 Hang Power Snatch
30 Double Unders
15 Overhead Squats
30 Double Unders
15 Hang Power Snatch
30 Double Unders
15 Overhead Squats
RX= 95/65
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