12/5 WOD

Hot up!

warm up –  800 meter r/r

2x      10 KB clean npress

10 KB russian swing

10 KB SLDHP

skillwork – power cleans  3×3

WOD – 3 rnds of:

15 KBS     24/16

20 DUBS

15 ab mat

10 box jumps   24/20

then 2 rnds of:

400 meter run / 500 meter row

15 hang cleans     115/85

then 1 min max reps – air squats

** SCORE – # of max squats

December challenge – Tri-fecta

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s