Sunday, December 1, 2013

2 DEC 13- 21-15-9 and Double

STRENGTH

10 min EMOM (every minute on the minute)

2 close grip bench press @ 80%

Rest then...

WOD

21-15-9
thrusters (95/65)(75/45)(45/30)
42-30-18
box jumps (24/20)





Warm-up

400m run/500m row (it'll be nice, go run)

Then

2 rounds of:
bear crawl  up and back (width of the box)
7 push ups
7 pvc thrusters
broad jump up and back (use those hips to explode!)


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