WOD 26.12.16

PERFORMANCE

STRENGTH

Deadlift 4x4 @83%

Rest 2 min between Sets

 

CONDITIONING


AMRAP15

21 Calorie Row

15 Burpees over the Erg

9 Thrusters 95/75

FITNESS

STRENGTH

a. Deadlift

5-5-3-3-1-1

*Climbing Weight

 

b. Accumulate 3 min of Plank Hold*

*you can rest at anytime.

 

CONDITIONING


AMRAP15

21 Calorie Row

15 Burpees

9 Wallball Shots 14/8

VACATION WOD

Fort time:

100 Burpees**

**EMOM 10 DU/ 20 Rope Jumps until complete the 100 Burpees