Thursday, December 15

December 15, 2016

Front Squat (5 x 4)

-Warm-up and use 75% 1 RM Front Squat for all 5 sets.

 

Push Press (4 EMOTM x 4min)

-Warm-up and use 70-75% 1 RM Push Press for all 4 sets

 

Choose 1 Wod

Fran (Time)

21-15-9  
Thrusters, 95# / 65#  
Pull-ups

*63 lbs is acceptable for ladies RX

*Scale: 75/53, Jumping Pullup (headstarts 6 inches below bar)

 

Karen (Time)

For Time:  
150 Wall-Ball Shots, 20# / 14#

 

Jackie (Time)

For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

 

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