Category: Uncategorized

12/10/14 Strength: Front squat Complete a set every 2 min 70/3 80/2 85/2 90/1 95/1 x 4 sets Wod: 21-15-9 Deadlifts 245/165 Box jumps 24/20

12/9/14 Strength: HPC + PP + push jerk 5 sets of 1 + 1 + 1 Wod: 800m row buy in: 30 C & J

12/8/14 Strength: Back squat EMOM x 4 3 reps at 85% Wod: 1 min ME Kb swings 20 Alt Lunges 45/25 rest 1 min 1

10 am Barbell 11 am No Open gym

12/5/14 Strength/skill: 15 min to mobilize Wod: 12-9-6-3 OHS 95/65 T2b Rest 2 min 21-15-9 HPC 95/65 Burpees Rest 2 min 30 Kb swings 1.5/1

12/4/14 Strength/skill: 4 rds of strict t2b 30 sec on 30 sec off 4×15 banded good mornings Rest as needed Wod: “J.T.” 21-15-9 reps of: