WOD 17.12.18

PERFORMANCE

STRENGTH/SKILL

Frontsquats

5-3-1-1-1

*Climbing weight from moderate to heavy.

CONDITIONING

EMOM16

Min1: 20/15 Calorie Row

Min2: 20 Alternated OH Walking Lunges (35/15)*

Min3: 10 Bumper Burpee to OH (35/15)*

Min4: Rest


*Use same bumper


FITNESS

STRENGTH/SKILL

5 SETS FQ:

5 Right Arm KB Waiter Squats

5 Left  Arm KB Waiter Squats

20 Alternated KB Russian Twists

-rest 90sec-


CONDITIONING

E4MOM16

10 DB Alternated Box Step Overs

10 DB Burpee DL

30sec ME Assault Bike