WOD 27.12.16

PERFORMANCE

STRENGTH

 EMOM10@2MIN (5 SETS)

 3 Strict Press @85% of 1 RM Strict Press*

 6 Chin Ups  

 

CONDITIONING

3 Rounds for time:

50 Double Unders

25 KB Swings 45/35

15 Pullups

FITNESS

STRENGTH

EMOM10@2MIN (5 SETS)

 3 Strict Press +5lbs than last week

 6 Supinated Ring Rows

 

CONDITIONING

3 Rounds for time:

150 Rope Jumps

25 KB Swings 35/25

15 Ring Rows

VACATION WOD

"BAR-LESS"

AMRAP15

30 Squats

20 Situps

10 Pushups