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Monday

23
Dec

Monday

Workout of the Day
10 Minute Warm-up Rotation 3 Rounds
– Back Squat (racks) 10-8-6 (add weight)
-Push Up (perfect technique) 8-8-8
-Hollow Rocks 10-10-10

then
Back Squat 4 x 4
-After the last set take of 50% of your last weight and do 20 repetitions
alternate
Ring Dips/Ring Push-ups/Push-ups/Weighted Push-ups
4 x Max Effort
alternate
Inchworm Plate Slides
4 x 8
then
WOD (compare to 12-3)
-10-8-6-4-2
-Deadlift/Barbell Burpee
-In Between each set: Run/Row 250 Meters
Rx #225/165

Advanced WOD (no scaling movement or load)
-10-8-6-4-2
-Clean/CTB Pull-up
Rx #165/113

Post your scores to the Whiteboard.

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