WOD 28.12.16

PERFORMANCE

STRENGTH

Frontsquat

5-1-5-1-5-1

*Use same weight in the 5s

**Increase weight in every single.

  CONDITIONING

“Elizabeth”

 21-15-9 ft:

Squat Cleans 135/95

Ring Dip 

FITNESS

STRENGTH

Frontsquat

5-5-5-5-5

*Across

 

CONDITIONING

“Elizabeth”

 21-15-9 ft:

Goblet Squats 45/35

2x Box Dip

VACATION WOD

CONDITIONING

For time:

80 DU/Rope Jumps

400m Run

200m Sprint

100m Walking Lunges

200m Sprint

400m Run

80 DU/Rope Jumps