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Monday 111212

11
Dec

Monday 111212

Strength/Skill:
 3 sets

  • Supine Row x 8-10 @ 2111
  • Box Jump x 10-12
  • Push Ups x 10-15 @ 21×1
WOD:
 3 Rds (Optional 4th Rd):

  • Back Squat (For Load)
  • 50 Ft. Backwards Sled Drag (Heavy)
  • 75 Double Unders

^Round 1 choose a weight that you can perform around 20 Reps.  Round 2 choose a weight you have perform about 15 reps. 3rd round choose a weight you can perform about 10 reps.  If you complete 10 reps during the 3rd round you have the option to complete a 4th round.

Additional:
  • Hip Ext. 3 x 20-25
  • Hollow Rock 3 x 30 seconds
  • Mobility

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