WOD 22.12.16

PERFORMANCE

STRENGTH

 Deadlift

3x3 @85%

3x2 @88%

3x1 @93%

*Round to nearest 5lbs

**Rest 2min btw sets

CONDITIONING

2x TABATA

-Burpees

-Double Unders

-Wallball Shots 20/14

-Situps

**Rest 1 min btw tabatas 

FITNESS

STRENGTH

EMOM20

Min1: 15 Weighted Good Mornings (bumper)

Min2: 30sec Weighted Plank (bumper)

Min3: 15 Back Extensions

Min4: 30sec Hollow Rock Hold

 

CONDITIONING

2x TABATA

-Burpees

-Jumping Jacks

-Wallball Shots 14/8

-Situps

**Rest  1 min btw Tabatas.