Wednesday, December 7 2016.

Wednesday, December 7 2016.

 

CROSSFIT:

Day 13.

 

STRENGTH – Push Jerk

Every 3:00 for 4 rounds

5 reps @ 85-100+% of 3RM.

Mindset of turning your 3RM into a 5RM.

 

 

WOD – AMRAP 4 x3

15 aKBS 53/35

30 Double Unders / 60 Singles

Rest 2min. between efforts.

Score is lowest # of the three.

 

 

 

 

BOOT CAMP:

 

WOD - EMOM 30

1 - 12 Wallballs

2 - 15 Dips

3 - 15 Air Squats

4 - 3 Laps

5 - Rest