WOD 13.12.16

PERFORMANCE

STRENGHT

 EMOM10@2MIN (5 SETS)

 3 Strict Press @80% of 1 RM Strict Press*

 6 Strict C2B

*no rack.

CONDITIONING

FOR TIME:

27*-21*-15*-9*

Push Press 95/65

Calorie Row

*Perform 1 Legless Rope Climb after each set. 

FITNESS

STRENGHT

EMOM10@2MIN (5 SETS)

 3 Strict Press +5lbs than last week

 6 Inverted Barbell Rows

 

CONDITIONING

FOR TIME:

21*-15*-9*

Barbell Push Press

Ring Rows

*Perform 100 Rope Jumps after each set.