Friday, December 23 2016.

Friday, December 23 2016.

 

CROSSFIT:

Re-test 5.

 

STRENGTH –Sumo Deadlift

20min. to establish a 1RM.

 

 

WOD – Ascending Ladder AMRAP 12

5 UNBROKEN Back Squats 95/65 *

2 Laps **

10 UNBROKEN Back Squats

2 Laps

15 UNBROKEN Back Squats

2 Laps

Etc…

 

*If bar is dropped before required reps are reached, perform 10 Burpees before resuming.

**Indoor track running ONLY.

 

 

 

 

BOOT CAMP:

 

WOD - 12 Days of Christmas

1 Lap

2 Pullups

3 Pushups

4 Box Jumps

5 Wallballs

6 Burpees

7 Push Presses

8 KBS

9 Air Squats

10 KB Deadlifts

11 AbMat Situps

12 Walking Lunges