Thursday, December 15

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