Search

MONDAY | 12.17.2018


WARM-UP:

  • BUY-IN: 800m bike

  • 3 ROUNDS:

  • 10 goblet squats

  • 10 kettlebell sumo-deadlift high-pulls

  • 10 kettlebell overhead lunges

  • CASH-OUT: 800m bike

STRENGTH: ~20mins

  • 40 back squats (1.0 x body weight)

  • 40 bench press (0.75 x body weight)

  • FOCUS on maintaining perfect form

FOR TIME: 10min TIME CAP

  • 120 wallballs 20/14

  • 20 double-unders EMOM

  • DO NOT start with DU's

  • aim for a BIG first set

  • 2:1 singles

  • spend NO MORE than 20sec on jump rope

- POST YOUR RESULTS TO COMMENTS.

#WOD

84 views0 comments

Recent Posts

See All