Tuesday 12/24/2013 WOD
Warm up
3 sets
5 Knees to elbows
10 Alt Lunges
15 hollow Rocks
2 negative HSPU
Dynamic Stretches
Strength/Skill
Back Squats
10-5-5-5-10
Training (Met-Con)
“Leggo Tabata”
20 secs Work
10 rest
8x each movement
Front Squats (115/85)
Burpee Box Jumps (24/20)
KB swings (53/35)
Complete all 8 rounds then move onto the next movement
2013 12 23
last set of 10 on Back Squat – 165#
Metcon – 15 @ 95#
last set of 10 on Back Squat: 205#
Metcon : 11 RX