December 12, 2016 

December 12, 2016

Warm Up-

500m Row

3 RNFT:

10 Warrior Squats

5/side Spiderman w Reach

10 Sit Ups

Then:

Choice of Front Rack Mobility

Strength-

Test Week, Day 1:

Every 90 Seconds for 7 Sets

Front Squat

1st Set- 70% x 3, 2nd Set- 80% x 2, 3rd Set- 85% x 2, 4th Set- 90% x 1, Last 3 Sets: Max Out Attempt!

WOD-

21 Wall Balls 20/14

18 KB Swings 53/35

15 Burpees

12 Toes 2 Bar

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12 Minute AMRAP