WED28DEC2016

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WOD

Strength
Front Squat: EMOM for 11 min – 2 reps at 75-85%

Conditioning
AMRAP in 4 rounds, of 3 min on, 2 min off:
21 Wallballs (20/14)
15 Pullups
9 Burpee Box Overs

*pickup each round where you left off

Extra

12 min. to find max Behind neck jerk + jerk
rest 2 min. THEN – at 60% of today’s max perform 2 set of max reps split jerk

4 min. Every 20 sec. – 1 strict MU
Use band if needed

After Conditioning
Tabata – 2x through
0:00-Hollow hold
0:30-Hollow flutter
1:00-Hollow rock
1:30-Hollow Crossover

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