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